Basa fish is a white fish that is popular because it’s affordable and has a mild flavor. You’ve probably eaten it as a substitute for cod or haddock in fish sticks or fried fish meals.
While many people like basa, there are some concerns about its safety, including the possibility of contamination or mislabeling. So, what is a basa, really?
This article digs into the nutritional value of basa fish, any potential risks of eating it, and what you should know to ensure you’re choosing a safe product.
Where does basa fish come from?
Basa fish is native to the Mekong and Chao Phraya rivers in Southeast Asia. Most basa you find for sale comes from farms in the Mekong Delta region.
Basa is a type of catfish, and it’s popular among fish farmers because it grows quickly and adapts easily to different environments.
Because basa is in demand worldwide, basa farming has grown rapidly. Some people worry about the environmental effects of basa farming.
Nutritional profile and health benefits
Basa is packed with nutrients and offers several potential health perks.
Nutritional composition
Basa is a great source of protein and omega-3 fatty acids. A 126-gram serving of basa contains around 22.5 grams of protein. It’s also relatively low in calories and carbohydrates, with only about 50 calories in a 100-gram serving.
In addition, basa provides essential amino acids and is naturally low in sodium, with just 89mg per 126g serving.
Potential health benefits
Because it’s high in protein and low in calories, basa may aid in weight loss. Some studies even suggest that it can help you feel fuller for longer periods.
Basa can contribute to bone health and overall wellness, and its omega-3 fatty acids support heart health.
Potential risks and safety concerns
As with any food product, there are some things to keep in mind when you’re buying and preparing basa.
Environmental contamination
Some basa farms, especially those in the Mekong Delta region, have experienced contamination issues. This raises concerns about heavy metals, pesticides, and chemicals like PCBs that can accumulate in the fish tissue.
Mislabeling and fraud
In July 2024, the U.S. Food and Drug Administration (FDA) issued an import alert because basa had been mislabeled. This means that consumers may unknowingly be buying products that aren’t what they appear to be.
Safe sourcing and handling
To avoid the risks of contamination and fraud, it’s important to buy basa from reputable suppliers and to look for certification from the Aquaculture Stewardship Council (ASC). Before you buy, check to make sure the fish has firm skin and clear eyes and that there are no signs of decay.
Avoid basa that seems slimy or has an unpleasant odor. To kill any bacteria that may be present, cook basa to an internal temperature of 145°F.
Final Thoughts
Basa can be a budget-friendly and healthy way to add fish to your diet. Just be aware of the possible risks. Choosing basa from trusted suppliers and handling it safely can help you minimize any potential problems.
By knowing where your basa comes from, how nutritious it is, and what safety concerns you should keep in mind, you’ll be able to decide whether to add basa to your plate.