Pangasius is quickly becoming a go–to choice for health–conscious consumers looking to add a nutritious and delicious fish to their meal rotation.

This post will discuss the many nutritional benefits of pangasius, as well as provide tips for preparing and cooking this versatile fish.

We‘ll also cover the environmental impact of pangasius farming, as well as some interesting facts about this species.

So, if you are looking for a fish that is both delicious and good for you, pangasius may be just the thing you need!

Pangasius: overview

Pangasius, known also as shark catfish, is a type of fish that belongs to the Pangasiidae family. (1)

A large quantity of this fish lives in lakes and rivers in Southeast Asia (Mekong, Chauphraya, Tonle Sap…). (2)

Also, some Asian countries cultivate ponds of this type of fish artificially.

This type of fish has a flattened, elongated body with a flattened head and a large mouth with two antennae that resembles a catfish.

The backside of this fish is gray, the belly is silver-white and the fins are black.

As for the size, this fish can reach impressive sizes, especially the wild ones.

For instance, wild pangasius can reach 4.2ft (1.3m) in length and weighs about 98lbs (44Kg). (3)

However, for the farmed types of this fish cultivated artificially, they rarely exceed 3.3lbs (1.5Kg).

In the market, it is very difficult to find a whole fish on store shelves.

Although it is not very common in the USA, Vietnam is the largest supplier of pangasius worldwide with more than 1 million tons sold every year. (4)

In the USA, You can find this fish in the form of fillets which can be used to make fried fillets with breadcrumbs, cooked, or baked in aluminum.

It can also be used to make soups, appetizers, salads, or as a filling for rolls or pies.

Pangasius fish nutrition:

This fish lives in freshwater which made its composition a little bit different from other common fishes such as tuna and salmon.

These data counts for the serving size of pangasius (steak or fillet) which is 5 ounces (150g): (5)

• Calories: 65
• Fat: 1.9g
• Protein: 20g
• Sodium: 150 mg
• Cholesterol: 65mg
• D vitamin : 15%
• B3 vitamin: 12.5%
• B5 vitamin: 55%
• B6 vitamin: 20%
• B12 vitamin: 18%
• Calcium : 8%
• Copper: 15%
• Magnesium : 7%
• Phosphorus : 23%
• Potassium : 16%
• Selenium : 26%

First, it provides less protein than the average fish with about 1% fats which is why it is one of the leanest fish.

However, compared to other white meat such as chicken or salmon, fish contains less omega-3 fatty acids for the same size.

As for minerals, this fish is not super-rich but it contributes to the daily need in Selenium and Phosphorus.

Also, it offers an abundance of vitamins including B3, B5, and B12 which contribute to many body functions.

Benefits of pangasius:

The beneficial properties of this fish are almost like any other type of fish, rich in protein and monounsaturated fatty acids.

These are the benefits you can get from consuming pangasius:

• Helps our bodies build muscles and form new cell structures due to its high content in easily digestible proteins. (6)
• Strengthens bones and joints, thanks to its many beneficial nutrients, and reduces the risk of developing diseases of the musculoskeletal. (7)
• Reduces weight thanks to its low-calorie intake that is less than Tuna, Shrimps, and Salmon.
• With all the micro and macro elements present in this fish, consuming it may increase the elasticity of blood vessels, decrease the concentration of bad cholesterol LDL, normalize blood pressure, therefore, it reduces risks of heart diseases.
• Be safely included in the medical diet of diabetic people as it has a low glycemic index and won’t destabilize blood sugar levels.
• Normalizes and promotes healthy functioning of the nervous system and accelerates metabolism thanks to its abundance in B vitamins. (8)
• Be a good natural mood booster. It is proven that people who consume this fish regularly rarely fall into depression, can easily overcome the effects of stress, and do not suffer from mood swings so often.
• Helps normalize brain activity, boost physical activity and increase its efficiency.
• Improves the functioning of the thyroid gland.
• Promotes healthier skin, especially for those who consume these fillet regularly, many nutrients penetrate the body and prevent premature aging and protect it from the harmful effects of environmental conditions.
• Neutralizes the destructive effect of free radicals inside the body thanks to its antioxidant properties. This results in a lower risk of tumor formation and slower tissue aging. (9)
• Facilitates the process of sleep and fight Insomnia by reducing risks of sleep disorders thanks to the many natural compounds in this fish.
• Reduces the risk of developing failures in the digestive system thanks to the fatty acids of this fish.
• Improves the sight acuity, reduce the risk of eye diseases and protect the visual system due to its richness in vitamins and organic acids.
• Be very useful to pregnant women, as the nutrients of this fish promote a correct and rapid formation of the internal systems and organs of the fetus. (10)
• Help slow down hair loss and promote healthy growth of the nails.

Buying pangasius:

If you happen to find pangasius in a store, there are a couple of signs that can tell you about its quality.

The first hint is the color of fresh fillet, it must be of a white-pink shade without the presence of yellow touches.

It is because yellow touches in the fillet of this fish indicate that it lived in poor habitat conditions. (11)

In addition, the storage condition of this fish may affect its quality but you can find information about the storage specified on the package.

To conclude, the best pangasius should be white-pink without yellow touches with a storing notice that shows a frozen period of fewer than 3 months. (12)

Cooking pangasius:

Steak of pangasius in the oven:

Ingredients:

• 2 lbs of pangasius steak (1kg).
• 4 chicken eggs.
• 5 lbs parmesan cheese (0.2 kg).
• 3 oz wheat flour (80 g)
• 5 oz fresh dill (100 g)
• Salt and pepper for seasoning.
• 2 tbsp of vegetable oil (20 ml).

Steps:

1. Start by washing the fish steaks thoroughly then dry it with napkins. After drying the steaks, rub them with salt and pepper and let them rest aside.
2. Chop the dill using a sharp knife, then mix it with the wheat flour.
3. Grate the parmesan cheese on the wheat flour mix alongside chopped dill.
4. Now take the steaks and put them in the flour mix. Make sure every side of the steak comes in contact with the mixture.
5. In a bowl, crack the chicken eggs and mix them.
6. Now put the steak in mixed eggs.
7. Roll the steak back again in the flour mixture.
8. In an oven dish, put 2tbsp of vegetable oil and spread it evenly before you place the steaks in it.
9. Preheat the oven to 200degrees, then place the fish steaks in the oven. Bake the fish for 40 minutes. To ensure that the fish doesn’t burn, you can cover the oven dish with aluminum foil.

The grated parmesan cheese will preserve the integrity of the pangasius steak and give it an appetizing crust.

If the steaks are small, you can cook them for just 20 minutes.

How to steam pangasius fillets:

Ingredients:

• 1 lbs pangasius fillets (0.5 kg).
• 3 tbsp of soy sauce.
• 1 tsp of ground black pepper.
• 2 tbsp of vegetable oil.

Steps:

1. Cut the fillets into medium-sized pieces.
2. Mix chopped coriander with soy sauce and ground black pepper.
3. Marinate the fillet in the resulting soy sauce for 30 minutes.
4. Lubricate a grilling pan with the vegetable oil thoroughly and evenly.
5. Preheat the grilling pan for 2 to 3 minutes then place the fillets on it.
6. Grill the fish for 10 to 15 minutes ( 5 to 7 minutes on each side), depending on the size of the pieces.

You can serve the steamed pangasius combined with steamed vegetables or mashed potatoes.

Pangasius fillet in the oven with vegetables and rice:

Ingredients:

• 2 onions and 2 tomatoes.
• 2 tbsp of vegetable oil.
• Seasoning: salt, cumin and ground black pepper.
• Fresh cream.

Recipe:

1. Start by chopping the onion and slice the tomatoes.
2. In an oven dish, pour a little bit of oil and spread it evenly by tilting.
3. Place the tomato slices and chopped onion in the bottom of the dish, and the pangasius fillet on top.
4. Add a little bit of seasoning, and the best ones for fish are cumin, salt, paprika, and chopped parsley.
5. Now place the dish inside the oven at a temperature of 350°F (180°C) for 15 minutes.
6. To add smoothness to the dish, you can add some fresh cream on top of the dish.
7. Place the dish again inside the oven for an additional 5 minutes.
8. Serve with rice on the side.

Storing pangasius :

How to know if it is expired?

Like most food, the best way to know if it’s spoiled is to examine the smell.

Expired fish should smell sour and have both a slimy texture and a dull color.

If you already stored some pangasius in your refrigerator, once you see any abnormal smell or color you should throw it away.

Ca you keep it at room temperature?

Especially for meat and seafood, bacteria grow quickly at temperatures between 40 and 140°F (5 to 60°C). (13)

In fact, any product of this fish left at room temperature for more than 2 hours, will develop harmful bacteria and should be discarded.

To extend the freshness of pangasius, make sure you freeze them as soon as you get home.

Usually, you can find a “notice” that shows the number of days specified for storage in the refrigerator, just freeze them before those days expire. (14)

Another helpful tip is to not only count on the packaging but to add an extra covering layer of plastic or aluminum foil or a freezer bag to avoid freezing burns.

Pangasius stored under the right conditions can retain its optimal quality for about 2 to 3 months in the freezer.

However, it will still be fir for consumption beyond 3 months.

How long can i keep it in the refrigerator?

Most people, store groceries in the refrigerator including fish and fillets.

With pangasius, you can keep it in the refrigerator for 2 to 3 days as long as the packaging is still closed. (15)

However, once the packaging is open, the fish is more exposed to the air every time you open the refrigerator’s door.

Therefore, make sure that you only open the packaging of pangasius when you are about to consume it, and any remaining shouldn’t be put in the fridge.

Possible side effects of pangasius:

The fish is an omnivorous bottom feeder that has a large diet that includes not only insects and algae but also on toxic wastes dumped in lakes and rivers.

Because of that specific reason, when you are about to buy products of this fish, you should always favor proven producers.

You can also look for artificially raised fish since these farmed ones have a non-harmful diet.

Also, in case of diseases of the digestive tract, it is not recommended to consume this fish.

In addition, some people allergic reactions when they consume this fish that can be in the form of rash, hives, the difficulty of breathing… (16)

Therefore, people who are allergic to seafood should exclude pangasius fish from their menu.

Finally, children under the age of 6 years old may choke on the small bones of this fish, which is why Pediatricians don’t recommend it for kids.

 

 

 

References:

(1): Sources, Quantities and Cultivation Methods — Seafish
(2): Pangasius – FEMEG – The brand for fish
(3): Pangasius Catfish | Fish Farming | Apni Kheti
(4): Pangasius exports to Brazil increased sharply – Vietnam Fisheries Magazine (vietfishmagazine.com)
(5): Pangasius – All-Fish
(6): Fishes | Free Full-Text | Nutritional Profiling of Wild (Pangasius pangasius) and Farmed (Pangasius hypophthalmus) Pangasius Catfish with Implications to Human Health (mdpi.com)
(7): Work-Related Musculoskeletal Disorders & Ergonomics | Workplace Health Strategies by Condition | Workplace Health Promotion | CDC
(8): B is for Brain Health – Healthy Brains by Cleveland Clinic
(9): Pangasius: Benefit and Harm (food-and-recipes.com)
(10): Is Catfish Safe to Eat in Pregnancy? Mercury Levels & More – Pregnancy Food Checker
(11): Common diseases of pangasius catfish farmed in Vietnam – Responsible Seafood Advocate (globalseafood.org)
(12): 10 Tips for Buying the Perfect Pangasius Fillet – TLC Thai Lien Manufacturing & Trading Co., LTD
(13): How Temperatures Affect Food | Food Safety and Inspection Service (usda.gov)
(14): QIM method scores quality, shelf life of pangasius fillets – Responsible Seafood Advocate (globalseafood.org)
(15): Pangasius – a delicate fish | fooby.ch
(16): Monosensitivity to pangasius and tilapia caused by allergens other than parvalbumin – PubMed (nih.gov)