Basa Fish Is A Cheap Protein Alternative—But Should You Eat It?

Basa fish, also known as Pangasius bocourti, is a type of white fish native to Southeast Asia. It gained popularity worldwide for its mild flavour, flaky texture, and affordability. Often used as a cheap alternative for cod or haddock, it is low in calories, rich in high-quality protein, and contains small amounts of omega-3 fatty acids, making it a nutritious addition to a balanced diet.

Is It Healthy?

Yes. Basa fish is an excellent source of high-quality protein. It is not only rich in protein but also good for your overall cardiovascular health. Here's a breakdown of its health benefits.

• Rich in Protein: Basa provides 22.5 grams of high-quality, complete protein per serving, essential for tissue repair and enzyme production.
• Low in Calories: With only 160 calories per serving, it’s ideal for those managing their calorie intake.
• Heart-Healthy: While lower in omega-3s compared to oily fish, basa may still help reduce cholesterol and contribute to cardiovascular health.
• May Promote Longevity: Studies suggest that fish consumption is linked to a longer lifespan, although lean fish like basa have a smaller omega-3 contribution than oily fish.

However, owing to excessive pollution and contamination of water, its farming has been questioned. Basa farming practices, particularly in Vietnam, have particularly raised questions about chemicals, veterinary drugs, and bacteria such as Vibrio. Some imported basa fish have failed to meet international safety standards.

Is It Safe to Eat Basa Fish?

Eating fish generally comes with some risks, as it can contain contaminants such as mercury and polychlorinated biphenyls (PCBs), which may accumulate in the body and have toxic effects. However, the benefits of consuming fish are widely considered to outweigh these risks.

Studies indicate that heavy metal residues in basa fish are generally within safe limits, as defined by the Food and Agriculture Organization (FAO) and the World Health Organization (WHO). The mercury levels in basa are low, with most heavy metals falling within acceptable safety thresholds. However, some studies have reported higher-than-recommended levels of cadmium and lead in certain samples, raising concerns about farming practices and environmental contamination. Thus, concerns remain about how basa is farmed and the conditions in which it lives, which may make it a higher-risk food.

The ponds used to farm catfish like basa are prone to contamination. To manage this, farmers often rely on chemical agents and drugs to control pathogens and parasites, which can impact the fish. Some studies have found that basa fish imported from Vietnam has occasionally failed to meet international safety standards. Fish from this region have been more likely to contain traces of veterinary drugs, including antibiotics, at levels exceeding legal limits.

Additionally, research found that 70–80% of catfish exported to European countries like Germany, Poland, and Ukraine were contaminated with Vibrio bacteria, a common cause of food poisoning. To reduce the risk of foodborne illness, it is essential to cook basa fish thoroughly and avoid consuming it raw or undercooked.

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