Dietary water fishius fish is a treasure of benefits for the human body

The Pangasius is a cheap, tasty, lo w-calorie and healthy fish. Before consuming it, the possible contraindications must be taken into account. The benefits and damages of Pangasius vary, so we will try to study the matter thoroughly.

In order not to meet the purchase of wrong fish, it is necessary to clearly understand how the inhabitant of the river is. Next you will find useful information that will help you make a quality purchase and prepare dishes with authentic Pangasius.

This fish is raised artificially in ponds created especially for him. It is very demanding in terms of space. He lives in flocks, but in maturity he tends to be lonely. In wild state, he only lives in fresh water.


What kind of fish is Pangasius and what looks? This fresh water inhabitant belongs to the order of cat fish. The adult length reaches 95-115 cm, and the weight can exceed 38 kg. Young fish with a body weight not exceeding 3 kg are the most common on the shelves. The Pangasius have fins with six radios on the back.

Another popular name for this fish is that of shark cat. This is because it has a fin similar to that of a shark. The color of the fish is gray and the dark back. The belly is clear.

Adults have a beard. A distinctive feature of this freshwater inhabitant is breathing, which is carried out with the help of gills and skin. Therefore, the fish can survive even in water masses with insufficient oxygen enrichment. Among its peculiarities, it also highlights a unpleasant smell of mud, present in most fresh water fish.

The females differ from the males by their clearer coloration and their size. They are larger, but this is only noticeable to a mature age.

Chemical composition

The useful properties of Pangasius are due to its composition. The fish is saturated with components necessary for the normal development and functioning of the human organism. The composition includes the following substances

  • Omega acids;
  • retinol;
  • Group B vitamins;
  • thiamine;
  • pyridoxin;
  • ascorbic acid;
  • Tocoferol;
  • Niacina

The mineral composition is also rich and includes potassium, calcium, magnesium, sodium, sulfur, phosphorus, chlorine, cobalt, copper, iron, zinc. If the fish habitat was artificial, but the diet was followed, the meat will have all the useful elements in its composition.

Pangasius also contains organic acids, amino acids and enzymes. Therefore, it is recommended to add this fish to the menu when it is on diet and when the body lacks protein.

Differences with marine species

Pangasius is often confused with sole and tilapia. Let’s find out what are the differences between these species. The table shows its detailed characteristics. You can find photos of aquatic inhabitants in specialized resources.

Generic name of the fish that belong to the cyclid family. Widely distributed throughout the world.

The body is short, slightly compressed on the sides. Head – big, eyes – big. Color – Silver with a slight touch of green. Weight – 1-1. 5 kg.

It is an omnivorous fish, which prefers to eat plant foods. Peculiarity – adapts rapidly to different habitat conditions. The fish can live and prosper in both fresh and salt water. Supports low temperature conditions.

The chemical composition of the meat is rich – easy digestion proteins, vitamin E, group B, k, pp.

It is admitted in the feeding of babies and pregnant women.

The inconvenience is high cholesterol.

It is characterized by flattened body, flattened head. On the sides of the body there are fins. Nothing side. Live in the background.

The meat has a clear pink, almost transparent tone. The thickness is much less than that of Pangasius. In the center of the fillet it has a clear line.

Calories per 100 g

The caloric value of Pangasius meat depends on the cooking method. Fresh fillets have few calories: only 90 kcal per 100 g. The fried fish has about 190 kcal. Boiled products have the same caloric value, but baked ones contain about 105 kcal. The conclusion is that fish can be included in the diet to lose weight.

Useful properties of Pangasius

The Pangasius has a long list of beneficial properties that it is recommended to take into account before including it in the menu. The positive effects on the body are related to both composition and the correct preparation of meat. It also depends on the quality of the product.

Regular fish consumption

  • reduces the risk of cardiovascular pathologies;
  • It helps fight inflammation, which is a concomitant symptom of most diseases
  • Increase efficiency, improve mental performance;
  • normalizes the psych o-emotional state
  • strengthens nails, hair;
  • improves the quality of the vision;
  • suspend the aging process
  • It favors weight loss.

Comments are positive, since the product has many positive properties and a complete composition.

High protein content

Pangasius has a high protein content, which makes it a popular option among athletes. Protein is easily assimilable by the human body.

A large amount of oligoelements

As already mentioned, the fillet contains a large number of trace elements, including sodium, iron, calcium, magnesium and potassium. Therefore, it is recommended to include fish in the diet of patients suffering from musculoskeletal diseases and digestive and cardiovascular pathologies.

Easy to digest

Pangasius is easy and quickly digested by the body, but only in the absence of disorders and contraindications. This is due to its rich and healthy composition, as well as its minimum caloric content.

Dietary product

Fish is considered a dietary product, since its caloric value is 90 kcal per 100 g. You can fry, boil or cook in the oven. The caloric value will only increase slightly. To facilitate product digestion, it is recommended to combine it with a vegetable garrison. It is included in the diet only if there are no contraindications, and after consulting with a nutritionist.

High protein content

100 g of product contain 15 g of proteins. Such amount is considerable, so it is recommended to athletes and people to diet. Proteins contribute to quench quickly. It is easily digested and assimilated.


In addition to protein, vitamins and trace elements, fish also contains antioxidants. They have positive effects on the human body. Antioxidants help slow down the aging process. Also with regular panga consumption there is a minimum risk of cancer pathologies.

The dangers of the Channel Bag

However useful this fish is, it also has its damages. This fact is usually attributed to the breeding environment, which can be unfavorable. Often, water masses are contaminated and safety requirements are not met. Chemical additives are used in the diet, which act as growth stimulants. The quality of the meat is also affected by the poor quality of the feed.

Pangasius is considered harmful in these situations:

  1. Allergic reaction of the organism to seafood and fish.
  2. Gastrointestinal tract diseases and disorders in which fish should not be added to the diet.
  3. Children under 6 years.
  4. If the fish has not raised in adequate conditions and has an unpleasant appearance and smell.

Where to buy and what to choose

A product can only be therapeutic if it is of good quality. Therefore, you have to pay attention to all nuances in the choice. It should be noted that the Panga does not go on all sale. The fish is chopped in the place where it is raised. Then the meat freezes. Once frozen, it is transported to the point of sale.

The fillets are placed in containers, which must necessarily indicate the freezing method and the date. Pay special attention to this data when selecting the product. Do not buy fillets with too much ice, since they will be of poor quality and they will be too watering.

Fish should not be stored on the shelves, but in freezers. If this standard is not respected, the products will be disgust and freeze constantly, which is unacceptable.

The packaging must comply with all regulations. This type of fish is packaged in vacuum film, which also indicates the lot number. Protects against oxygen and pathogens, and prolongs the useful life in adequate conditions.

Filets can be bought in the market or in a store. The main thing when buying is trusting only in points of sale and trust suppliers. It is not advisable to give preference to products that are not stored in the correct conditions and do not look contaminated.

Product integrity

The appearance of the fillets must be satisfactory, that is, be whole. The lack of integrity of the fillets indicates incorrect storage conditions and a repeated freezing of the product, which is not acceptable.

Fillet color

When buying, pay attention to the color of the meat. The color of the fillets must be light pink with a darker pink strip in the center. The dark color indicates that the meat is not of the first freshness of the product and, therefore, it is recommended not to buy it.

Light smell

Pangasius is distinguished by its smell. The meat has a slight viscous aroma, but it is difficult to detect when it is frozen. If the product is broken, the rules and conditions during storage and transport were not met, the rotten smell will be audible even in the frozen product.

Fillet size

The weight of a frozen fillet is 220-650 g and the amount of ice in the meat should not exceed 20%. But this will depend on the age of the individual. In most cases, small fillets reach the counter. Consumer rate even to people who are not party participants are recommended to consume this product at least once a week. The optimal amount for a single ration is 100-150 g. It is allowed to include the Panga in the menu 1-2 times per week in the absence of contraindications.

Particularities for its conservation

Fish fillets can be kept refrigerated or frozen. Repeated freezing is not allowed. At zero temperature it is preserved between 7 and 11 days. At a temperature below 17 degrees its conservation is prolonged up to 85-95 days.

Kitchen secrets

Special culinary knowledge is not required to prepare fish. The Pangasius can fry, boil, stew and bake. Some even like to smoke the meat of this fresh water creature.

The Pangasius is considered very fatty and it is recommended to adjust the preparation accordingly. Suitable for first and second dishes, souffle, stews, fillings. The cooked fillet is also used in salads. The boiled meat broth is quite rich.

The meat combines well with dressings, dressings and sauces. The lemon dressing is a good option. To preserve the optimal amount of useful components and properties, it is recommended to bake or cook steamed fish.

The fillets must defrost naturally, without using water or the microwave. Do not defrite completely, but defrost so that it can be cut without problems. The meat must also be removed in a little milk for 15-30 minutes before cooking it, which gives it special flavor and juiciness.

When roasting or cooking it, it is important not to let the fillets get rid of. That meat will have a minimal utility. Cooked fish can be consumed immediately or in 24 hours.

Popular recipes

The panga fillet can be cooked in the oven, in a pan, add to salads or cook in soups. There is a wide variety of recipes. It is easy to make your own dish with this type of fish meat. The article will present the simplest but tasty dishes, whose preparation does not require much or effort.

Pangasius under a leather coat in the oven

The following ingredients will be needed for cooking

  1. 2 small fish fillets.
  2. Sunflower oil.
  3. Salt, pepper and condiments to taste.
  4. 2 medium tomatoes.
  5. Green onions.
  6. Hard cheese – 100 gr.

Previously wash the steak. Spread it with butter, salt and pepper and season it. Then place it on a baking sheet. Then put on slices of chopped tomato and sprinkle with finely chopped green onions. Then sprinkle the fillet with grated cheese.

Preheat the oven to 200 degrees. Enter the tray with the fish in the oven and bake for 20 minutes. The cooking time depends on the size of the fish. As garnish, prepare a vegetable salad and serve hot fish.

Oven fish in aluminum foil

Fish baked in aluminum foil is always juicy and spicy, especially if herbs are used. This cooking method is considered healthy, especially for people with gastrointestinal diseases. It is also possible to include the recipe in a dietary menu.

To cook fish in aluminum foil, the following ingredients will be needed

  • 2 small size zucchini;
  • salt, pepper, condiments to taste;
  • 2 medium fillets;
  • juice of a lemon;
  • 100 g of hard cheese;
  • garlic clove.

Previously wash fish fillets. Then leave marinating in lemon juice for an hour. Sprinkle the steak with salt, pepper and spices. Cut the zucchini into hoops and sprinkle it with salt to release the juice. Grate the cheese with a thick grater and mix it with crushed garlic. Place the zucchini and then the cheese on the fish.

Place the fillets in a pocket of aluminum foil, which will then close tightly. Put the fish in the preheated oven at 180 degrees. Bake it for 20-30 minutes. The cooking time depends on the size of the ration.

Broken fillet

To get a crunchy cortex you always have to use batter. There are many cooking recipes, but this article presents the most popular:

  1. For the battering, 2-3 eggs and flour are needed, mixing the ingredients to form a thick and creamy mixture. Condiments and salt are also added. Rinse and dry the steak. Next, it is cut into small portions. Immerse each piece in the dough. Vegetable oil is added to a pan and heated. Lower the fish in it. When a crust appears on the edges, turn the piece. Cook the fish for an average of 5 to 10 minutes.
  2. To make the dough you need 2 eggs, 100 g of grated cheese, 50 g of mayonnaise and 80 g of flour. Mix the ingredients until you get a thick and creamy dough. Dip the pieces of fish in the batter and fry them on both sides in vegetable oil. Do not cover the pan so that the crust remains crisp.

Pangasius is a freshwater fish rich in composition, useful properties and not excessively expensive. When buying, attention should always be paid only to a quality product, which must meet all the requirements in terms of appearance. In order to get the maximum benefit from its consumption, you need to follow the rules for cooking and give preference to healthy recipes.

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