The benefits and harms of the popular pangasius fish

Calorie content and nutritional value of Pangasius fillet

Frozen
fish fillet Fish fillet is low in calories, but at the same time contains a wide range of minerals and vitamins.

Fatty acid:

• monounsaturated – 2.573 g;
• polyunsaturated – 1.119 g;
• saturated – 1.31 g;
• transpolyene – 0.024 g;
• trans-monoene – 0.028 g.

Per 100 g of product there are 55 g of cholesterol, vitamins A, B, D, E, C and K.

Fish meat saturates the body with aspartic acid, alanine, arginine, isoleucine, histidine, tyrosine and other important amino acids.

Mineral composition (per 100 g):

• zinc – 0.48 mg;
• selenium – 8.2 mcg;
• potassium – 302 mg;
• manganese – 0.015 mg;
• iron – 0.23 mg;
• sodium – 98 mg;
• copper – 0.032 mg;
• magnesium – 19 mg;
• calcium – 8 mg.

The ratio of BJU per 100 g is 15/30/0 (67%/30%/0%). This amount of fresh fish contains only 89 kcal. This is 7% of your daily calorie intake. If you want to lose excess weight, you must take into account that during cooking the energy value changes.

Calorie content table depending on cooking method, kcal (per 100 g)

Pangasius: can you eat it?

The presence of various fish in the diet is an essential element of a healthy diet for every person. Pangasius has a number of positive properties that are directly related to its composition.

Why is pangasius fish useful?

• The product contains a large amount of protein, which is easily and quickly digested, and protein is the builder of cells in the human body;
• B vitamins contained in shark catfish meat have a positive effect on the nervous system. They will help normalize a person’s sleep, help improve mood and prevent the effects of stress;
• The presence of antioxidants in the product helps protect a person from the effects of free radicals, which are considered unfavorable: these substances trigger the aging process and also provoke a number of cancers;
• Eating fish will improve the condition of the nail plates, skin and hair. This is possible due to the presence of vitamin E in it;
• With regular consumption of shark catfish dishes, it is possible to normalize and accelerate the metabolic process, which makes it an excellent tool for weight control during dietary nutrition;
• The presence of phosphorus improves the functioning of the human brain;
• The presence of iron eliminates anemia;
• Maintaining high immunity is possible due to the presence of vitamin C and essential fatty acids in fish;
• Eating pangasius also has a positive effect on the cardiovascular system. Thanks to this product, the walls of blood vessels are strengthened and the functioning of the heart muscle is improved;
• The presence of vitamin A has a positive effect on human vision.

Eating mackerel will bring enormous benefits to the body. It has a composition rich in useful substances. Its main merit is the content of essential amino acids. Read more about this fish here...

Is it possible for children?

Regarding pangasius, nutritionists take a rather tough position: it is categorically not recommended to offer it as food to children. This is due to the fact that the fish is imported. It is grown in Vietnam in the Mekong River. This is one of the most polluted rivers in the country, in which a huge number of harmful chemical elements have been found. Pangasius absorbs all these dangerous substances. In addition, it is frozen in the same water in which it is diluted. In countries concerned about public health, this product is prohibited from import. These include the USA and a number of Western European countries.

You will find out whether pangasius is worth eating from the video:

Is it possible to give red caviar to children? Yes, because eating the delicacy promotes the proper development of the child, stabilizes visual function, and energizes. You will learn more about red caviar from this article...

General information

There are 2 types of pangasius: Siamese and Bocorta. Interestingly, females are lighter in color than males. They are larger and stockier. However, when they are sold (in adolescence) the differences are not visible.

The spawning period of pangasius occurs in late spring or early summer. Shark catfish are bred in specialized fish farms or in huge ponds. Due to their large size, reproduction and rearing of individuals in an aquarium is almost impossible.

Young individuals of pangasius stay in a school and get along well with fish of equal size. With age they tend to be lonely. This is a very active fish that needs spacious places to swim.

Due to its high taste, affordable price, and ease of processing, pangasius is in great demand among consumers. To prepare, you only need to defrost the fillet. It is used to make aspic, salads, and main courses.

This is a very healthy dietary fish. 100 grams of shark catfish contain 3 grams of fat, 15 grams of protein, and 89 calories. Pangasius contains vitamins B, A, C, E, iron, calcium, potassium, zinc, magnesium and essential omega-3 fatty acids. However, nutrients are retained in fish only if they are fed correctly, without the use of chemical additives, growth stimulants, or genetically modified feed. Otherwise, the effect of using such a product will be the opposite. And instead of benefiting, it can cause harm.

Results

Of course, it is not for nothing that the low calorie content of pangasius allows the fish to occupy a special place in the diet. 90 kcal in 100 grams of fillet is very little. Therefore, fish is often a component of all kinds of weight loss diets. You can use it almost every day.

There are no contraindications. It can cause harm only in the event of a negative individual reaction to the product. Or if you have allergic reactions to fish dishes in general.

It remains to give a few final tips. When planning to cook pangasius cutlets, people usually buy fillets. Please note that during production it is injected with a special compound. This is done to increase the weight of the product. According to the manufacturers, it is absolutely harmless. However, it is unlikely that anyone will want to pay extra money. In addition, glazing is also used to increase mass. That is, frozen fish is covered with a crust of ice. This is not bad if this same crust is thin. The product is perfectly protected from weathering. However, some manufacturers allow themselves to abuse glazing.

It is best to focus your attention on the steak or carcass. According to production technology, it is simply impossible to inject them. Therefore, the product corresponds to the price. Pay close attention to the amount of ice. Don't forget that the more expensive the fish, the better it is. The humerus must be absent from the carcass. It is more convenient to use steak for frying. It looks very tasty. Sliced ​​after freezing, it acquires a particularly attractive appearance. Bon appetit!

What products does it combine with?

Enter the amount of “Pangasius fillet” product to calculate its nutritional value

Pangasius pulp should be cooked only with products with which it is combined. Following this rule will ensure good digestibility and prevent heartburn and heaviness in the stomach.

Compatibility table with other products

Calorie content and nutritional value of Pangasius fillet

Frozen fillet

In 2020, an article was published online based on the research work of Brazilian scientists. They conducted experiments on frozen pangasius samples taken from different Vietnamese suppliers to determine product quality, spoilage rates and the presence of toxic substances in accordance with safety standards.

Pangasius deteriorates very quickly. During storage, ammonia and biogenic amines are released; their level in fish fillets serves as an indicator of spoilage of the product.

The study showed that the values ​​of these substances are acceptable, but in 80% of the tested samples they have already reached the normal limit.

Pangasius fillets have been tested for toxic compounds that enter the fish from the environment and during processing:

1. Polyphosphates are an additive for binding water and fish carcass before freezing. If the permissible values ​​are exceeded, the pulp becomes saturated with water, and protein levels are significantly reduced. This is how unscrupulous manufacturers increase the weight of their goods.
2. Malondialdehyde is a product of lipid oxidation and is used to determine the level of rancidity in fish. Excess occurs due to improper or prolonged storage or poor processing. In high doses, it provokes mutations in cells and the formation of cancerous tumors in humans.
3. Mercury is a heavy metal; it is found in high concentrations in polluted waters, which is where it enters the body of the pangasius.

Based on the analysis, facts of commercial fraud with polyphosphate were established in 30% of cases, unacceptable levels of toxic chemicals were found in 50% of samples.

Such results became the basis for tightening the approach to the selection of products during import.

Chemical composition of pangasius:

• fatty and organic acids;
• vitamins A, E, C, B1, B2, B3, B6, B9;
• amino acids;
• enzymes;
• macro- and microelements (magnesium, zinc, copper, potassium, sodium, phosphorus, chromium, selenium, iron, calcium).

Channel catfish, grown in good conditions, contain complex fats, easily digestible complete proteins and virtually no carbohydrates.

Description and composition

Pangasius is a river fish . It is also called “shark catfish” , since the fin of this fish is similar to a shark’s. The color of the fish is gray, the back is darker, and the belly is lighter. In older individuals, the mouth has a “beard”. This slave can breathe not only through gills, but also through the skin, so it can live where there is little oxygen. Pangasius is profitable to breed on farms. This fish has an unpleasant muddy odor.

The fish that was raised in farm conditions is considered more useful, since in the canal waters where it lives, the fish eats not only healthy food, but also eats harmful waste. Pangasius is rich in micro- and macroelements (calcium, potassium, sodium, iron, etc.). The chemical composition of this fish also includes vitamins A, C, E, and a complex of B vitamins.

The main beneficial quality of pangasius is determined by its constituent amino acids, omega-3 and enzymes. This fish is considered a dietary product, as it does not contain carbohydrates, but is rich in proteins, which are easily digestible, and complex fats. 100 g of fish contains 89 calories .

What kind of fish

Pangasius belongs to the catfish family. The back is dark gray, the belly is light. The dorsal fin is small and shark-like, and a long solid fin extends from the tail to the middle of the belly. The head is oblong, the eyes are located close to the mouth. It is found in Chile and Argentina, as well as in lakes and rivers in Thailand, Cambodia, Laos and Vietnam.

The highest density of fish per square kilometer is in the largest rivers of Indochina - the Irrawaddy, Chao Phray and Mekong. These reservoirs are the most polluted on the peninsula; household and chemical waste is dumped into them. But this does not scare away the fish. A hungry pangasius is able to eat and digest anything, even car tires, but prefers shellfish, small fish and algae.

The largest supplies to Russia and neighboring countries are made by Vietnam. In the 40s, large-scale farming of pangasius began. Large areas are set aside in natural river basins for fish farming. Garbage and waste do not get there, the water is carefully filtered, but despite this, some harmful substances remain.

Catch in Thailand Processing in Vietnam Adult 15-16 years old In an aquarium In an artificial reservoir Pangasius recipes

A special feature is the ability for skin respiration, so the low oxygen content in the water does not affect the growth and development of pangasius. It does not need a large swimming space, which allows it to breed a lot of fish in small areas. Due to large production volumes, Vietnam sells goods at a low price.

In its natural habitat, pangasius lives 14-20 years, gaining from 2 to 4 kg of weight per year, unlike trout and salmon, which require several years. Farmers raise fish for 7-12 months and sell them. Live individuals are delivered to the processing site, so the ships used for transportation are equipped with large water tanks. This is a mandatory measure, since pangasius tends to deteriorate quickly.

Application

Pangasius fillet is widely used in many national cuisines. You can simply fry it in a frying pan and serve it with a vegetable side dish, or you can bake it in the oven. You can make delicious tender cutlets from it. Pangasius is loved by the Chinese and Japanese in spicy fish dishes.

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Contraindications and possible harm

The negative impact of pangasius on the body is observed in the case of eating fish grown in environmentally unfavorable reservoirs using chemicals, low-grade feed, and without observing safety measures.

Shark catfish that have a certificate of compliance with norms and standards can cause harm to health only in the following cases:

• with individual intolerance to fish;
• for severe diseases of the digestive tract.

Due to the abundance of small bones, pangasius dishes should be given to children with caution.

Recently, pangasius has become viewed with suspicion due to the spread of rumors about its toxicity. This information is only true for fish raised in their natural habitat. Meat does contain some harmful compounds. But in individuals caught in artificial reservoirs, they do not reach dangerous values. To intoxicate the body, an adult must eat at least 3.5 kg of fish daily for six months.

1. People with individual intolerance.
2. If you are allergic to river and sea fish in any form.
3. If the fish was stored incorrectly and has foreign odors.
4. In large quantities, fillet is poorly digestible and slows down the gastrointestinal tract.

Summarize

• Pangasius fish has a mediocre nutritional profile and is best avoided.
• It is raised in overcrowded fish farms where chemicals and antibiotics are used in excess, causing water pollution and health problems.
• Sometimes it is mislabeled and sold as a more expensive fish. If you like to eat this fish, choose a brand with an eco-certification.
• Generally, it is best to eat a variety of fish. Healthy alternatives to pangasius include haddock, saltwater, salmon and many others.

Tags: Pangasius

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Consumption rate

At the same time, the size of one serving should be 100-140 g for an adult. For children from 10 months to one year, the maximum allowable norm is 40 g of fish per week, from 1 to 1.5 years - 80 g, from 1.5 to 2 years - 100 g. Remember, in order to avoid overloading the child’s digestive tract, under no circumstances should Animal and fish proteins should not be given on the same day.

Pregnant and lactating

When breastfeeding, as well as for pregnant women, pangasius fish is not harmful to health; you can eat it if there are no contraindications. To prevent harmful effects on the child, it is recommended not to exceed the weekly norm. For expectant mothers it is 200 g. A nursing woman is allowed to eat the same amount.

Iron and phosphorus in fish have a positive effect on the development of organs of both the newborn and the baby in the womb. It is better to alternate the consumption of pangasius and other varieties of fish.

Harm from eating pangasius: be careful

Pangasius itself is not a harmful product. This is evidenced by numerous checks and tests.

However, the conditions in which it is grown in fish farms in Vietnam are often unfavorable:

• polluted water bodies;
• failure to comply with basic safety measures;
• the use of chemicals to speed up the growth of fish (i.e. to increase turnover);
• use of low-grade feed.

Therefore, when purchasing pangasius, you should pay attention to its quality (appearance, smell). A price that is too low should alert you: a good product cannot cost a penny.

There is a category of people for whom pangasius is contraindicated:

• persons who have intolerance to seafood and fish;
• people with severe gastrointestinal diseases;
• small children (there is a risk of accidentally swallowing small bones).

However, these contraindications are general and can apply to any type of fish. During pregnancy, you can use pangasius in your diet if you are confident in the good quality of the product.

How to select and store?

Certified pangasius fish is not harmful to health. To ensure the quality of the purchased product, you need to ask the seller for sanitary documents for fish. Stores that value their reputation provide such information.

Freshness is determined by 2 main criteria:

1. By color. Fresh fillets are white, with a pleasant pink tint. Grayish pulp indicates improper storage and a long production period.
2. By aroma. Pangasius meat smells like river silt. But if it is spoiled, a noticeable rotten smell appears.

Chilled fillets are not transported to Russia; due to the short shelf life, this is not advisable. The carcasses are cut up, blast-frozen and sent for sale.

You can store fish in the freezer for no longer than 30 days. After defrosting, it is prepared immediately, since without heat treatment the thawed fillet will spoil in 4 hours.

Today it is difficult to find a whole pangasius carcass on store shelves. In 95% of cases, customers are offered frozen ready-made fish fillets. When purchasing a product, give preference to small pieces; they contain less ice and fat. High-quality pangasius has a pale pink color, without darkening.

Freshly caught pangasius should be cut and cooked within 4 hours. Store cooled or frozen. At zero ambient temperature, fish is stored for 8-10 days. Deep freezing (down to minus 17 degrees) increases the shelf life of the product to three months.

What's better to cook with?

Properly grown pangasius has a large fat layer. However, fillets are supplied to retail chains after cleaning, removal of bones and fat. As a result, low-calorie and dietary fish are on store shelves. To preserve nutrients, it is recommended to bake, stew, boil, or steam.

Pangasius goes harmoniously with the following foods:

• spices, seasonings;
• pasta;
• vegetables (heat-treated, fresh or canned);
• grain bread;
• sour cream, cream;
• greens;
• dietary products.

To preserve maximum benefits in the finished dish, it is better to season it with olive oil, lemon juice and flavor with a minimum amount of salt. Fish cutlets, appetizers and casseroles, and main courses are prepared from pangasius. In addition, it can be dried and salted.

How to cook pangasius: recipes and recommendations

There are quite a lot of recipes for preparing this fish. Pangasius can be boiled, baked, fried, stewed, cooked in a slow cooker or double boiler. This product is often used to prepare aspic, salads, and fish soup.

Pangasius goes well with the following products:

• vegetables (fresh, boiled, fried, stewed, canned);
• pasta;
• grain bread;
• greenery;
• cream, sour cream.

It is best to season dishes with olive oil, lemon juice and spices. It should be remembered that this fish cooks very quickly, so you should not use long-term heat treatment: this way you can lose most of the beneficial substances.

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Mercury testing

In 2017-2018, the Department of Toxicology of the University of La Laguna, together with the Canarian Health Service, conducted studies on the effect of pangasius on the human body. Scientists assessed the risks of mercury poisoning when consuming this type of fish.

More than 80 frozen pangasius samples from different manufacturers were taken for study. A wide range of mercury concentrations in the studied fillets was determined, with an average value of 0.22 mg/kg. Experts have set restrictions on the use of the product. The permissible weekly norm is 0.35 kg of finished fillet. This volume contains an acceptable amount of mercury that is not dangerous to human organs.

Cooking secrets

If you follow the universal cooking rules, the fish will turn out tender and aromatic:

1. To maintain a dense structure and taste, defrost the carcasses at room temperature for 3-4 hours or on the bottom shelf of the refrigerator for 10-12 hours. It is not recommended to pour water over the fillets or use the microwave to speed up thawing.
2. Remove excess moisture from the defrosted pulp using paper towels or napkins, then the fish will not disintegrate during cooking.
3. Cooking time takes 8-10 minutes. Do not keep pangasius in water longer than expected, so that the meat does not boil and disintegrate into fibers.
4. For optimal salting when baking or frying, 1 level teaspoon of salt per 1 kg of fillet is enough.

In cooking, fish is used in different ways - stuffed into pies, stewed with vegetables, baked with fruit, boiled and smoked. We offer you to prepare simple and tasty pangasius dishes according to our recipes.

Pangasius meatballs in tomato

Ingredients:

• fish fillet – 1 kg;
• tomato paste – 1 tbsp;
• onions – 4 pcs.;
• garlic – 2 cloves;
• city ​​bun – 1 pc.;
• milk – 200 ml;
• tomatoes – 0.5 kg;
• carrots – 2 pcs.;
• flour – 3 tbsp;
• sugar – 2 4.l.;
• salt;
• black pepper;
• spices for fish;
• greenery.

Preparation:

1. Cut the bun and soak it in milk. To make the meatballs more tender, you can use only the crumb.
2. We pass two onions, along with fish and bread, through a meat grinder.
3. Squeeze a clove of garlic into the resulting minced meat, add salt, sprinkle with black pepper and mix.
4. Cover with cling film and put in the refrigerator for 20 minutes.
5. Grate the carrots, cut the onion into half rings and fry them in a deep saucepan in vegetable oil for 10 minutes.
6. Pour boiling water over the tomatoes, peel them, then cut them into large cubes and add them to the vegetables.
7. Cover with a lid and simmer for 10 minutes.
8. At this time, we form meatballs from minced meat, roll them in flour and fry on both sides until golden brown.
9. In a separate frying pan, sauté the flour until slightly golden brown, stirring all the time. Do not overcook, otherwise the sauce will be bitter.
10. Pour the flour into a saucepan, stir well, add tomato paste.
11. Pour fish spices, sugar, salt into the sauce, mix and simmer for 3 minutes.
12. Place the meatballs in a saucepan. Make sure the sauce covers them completely. If necessary, add water.
13. Cover with a lid and simmer for 15 minutes. Before serving, sprinkle with herbs.

Pangasius in sauce with vegetables

Products:

• asparagus – 200 g;
• bell pepper – 4 pcs.;
• fresh green peas – 100 g;
• shark catfish pulp – 700 g;
• carrots – 2 pcs.;
• salt, pepper - to taste.

For the sauce:

• sour cream 20% – 150 g;
• hard cheese – 100 g;
• mustard – 50 g;
• lemon juice – 50 ml.

Preparation:

1. Cut the vegetables into medium cubes and mix, add peas.
2. We cut the fillet into portions, pepper and add salt to each piece.
3. Line a heat-resistant dish with foil, lay out the vegetables and fish on top.
4. Grate the cheese on a fine grater.
5. Mix all the ingredients for the sauce, pour over the vegetables and fish and cover tightly with foil.
6. Place the pan in an oven preheated to 180 degrees for 25 minutes.
7. Open the foil and bake for another 5 minutes.
8. Before serving, decorate with parsley sprigs.

Ingredients:

• fish fillet – 2 pcs;
• green onion – 1 bunch;
• tomato – 2 pcs;
• lettuce leaves;
• vegetable oil;
• spices, salt.

To make the dish look presentable, the ingredients are cut coarsely.

Cooking principle:

1. Wash the fillet well under running water. Salt and pepper.
2. Preheat the oven to 200 degrees.
3. Grease a baking tray with oil and place fish in the center.
4. Wash and chop tomatoes, onions, dill. Place vegetables and herbs on top of the fillet. To improve the taste and beauty, you can break 3 quail eggs on top of the main ingredients. In this case, it is recommended to cover the baking sheet with parchment paper. Otherwise the dish will stick to the bottom.
5. Place the baking tray in the oven. Cook for 20 minutes.

Ingredients:

• pangasius fillet – 4 pcs;
• butter – 20 g;
• champignons – 400 g;
• parsley – 0.5 bunch;
• egg white;
• pepper, salt, spices;
• leek.

Cooking method:

1. Wash, chop the parsley, mix with egg white. Salt the resulting mass and place in a cool place for 15 minutes.
2. Chop and fry mushrooms and leeks in butter.
3. Remove the parsley from the refrigerator.
4. Cut the foil into rectangles measuring 15 cm x 20 cm.
5. Place each fillet on a piece of foil. Season with salt and pepper. Spread the mushrooms, onions and parsley over the surface of the pangasius.
6. Wrap the fish fillet tightly in foil, place it on a baking sheet, which in turn, place in an oven heated to 180 degrees for 20 minutes.

"Fillet in batter"

Ingredients:

• wheat flour – 200 g;
• pangasius fillet – 2 pcs;
• mayonnaise – 2 tbsp;
• chicken egg – 3 pcs;
• lemon juice – 2 tsp;
• salt, pepper, spices.

• butter – 20 g;
• cream – 100 g;
• dill, leek.

The dish is cooked over medium heat in a deep frying pan.

Sequence of culinary processes:

1. Season the fillet with salt and pepper on each side and cut into portions.
2. Prepare the batter: beat the egg, add a pinch of salt, mayonnaise, lemon juice.
3. Pour in flour. Use a flat plate for convenience.
4. Make the sauce: melt the butter in a water bath, add cream and chopped herbs. Mix the contents thoroughly, add ground pepper and spices to taste.
5. Dip each piece in batter, then in flour, place on a hot frying pan. When the fillet turns slightly golden, pour in the sauce, reduce heat, and fry for another 4 minutes.

Conclusion

Pangasius is a freshwater predatory fish that is beneficial to the human body. Due to its rich vitamin and mineral composition, it is included in the diet of people with problems of the digestive system, heart and blood vessels, and musculoskeletal system. The fish fillet is juicy, watery in consistency, and tastes like chicken breast. Pangasius cooks quickly (within 10 minutes). Prolonged heat treatment reduces the elasticity of meat.

Fish is easy to digest. When consumed regularly, it supplies the human body with B vitamins, which protect against nervous strain, prevent the effects of stress, improve mood, and normalize sleep. The biologically active substances included in pangasius improve the condition of hair, skin, nails (tocopherol), accelerate metabolic processes (retinol), stimulate brain activity (phosphorus), strengthen the immune system (ascorbic acid) and vascular walls, and prevent the appearance of anemia (iron).

The greatest value for human health is provided by shark catfish that live in natural, wild conditions, and not those grown in an artificial environment on Vietnamese fish farms. The recommended intake of pangasius is 2 times a week, 150 grams.

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Pangasius is far from the healthiest fish, as it eats almost everything it comes across. It is worth buying fish grown only in artificial reservoirs; it contains fewer harmful substances, including mercury. In moderate doses 0.35 kg. fillet per week will not harm the body, but will bring virtually no benefit either. If possible, it is better to give your preference to healthier sea fish, see our rating. Be happy and healthy!

Pangasius: what do you need to know about this fish?

The domestic market is replete with various seafood and river fish. You can find almost any product, even a gourmet one. Fish contains protein that our body needs, because this component is considered a kind of cement for muscle and joint tissues.

You can prepare dozens and even hundreds of different dishes from fish. But what if you don’t like to scale fish, cut it up, and then pick out small bones while eating? There is a solution - buy pangasius. This fish comes to the shelves already cut, most often in the form of fillets or steaks. There are no scales, bones or backbone, and you can start cooking it right away.

Many housewives mistakenly think that pangasius is a marine inhabitant. The described fish is found in the rivers of East Asia, but it comes for sale from farms. The main importer of pangasius to more than 140 countries around the world is Vietnam. Reasonable price, excellent taste, beneficial properties - pangasius fish combines all this. The calorie content of 100 g of product is minimal and is about 89 Kcal, so such fish is often included in the diet.

The main thing is to choose high-quality fish that has not been re-frozen. Pay attention to the layer of ice, the presence of glaze and color. Pink and white pangasius fillets are in great demand.

Let's talk about the benefits of fish

Today we are looking at pangasius fish under a microscope. Its benefits and harms have been discussed for decades. Of course, almost any river fish gives our body the required amount of vitamins, minerals, micro- and macroelements.

As is known, fish, including pangasius, contain a sufficient amount of protein of animal origin. By the way, it is absorbed much faster and better than the protein elements contained in meat. The fish is also enriched with omega-3 acids, which play an important role in the functioning of the cardiovascular system.

It is possible to talk about the beneficial properties of pangasius only in the context of an environmentally friendly product. The component composition of this freshwater fish, which is also commonly called shark catfish, contains tocopherol and retinol. Thanks to these vitamins, the condition of the skin and hair improves, and the natural aging process slows down.

Also, these elements belong to the group of antioxidants, which are able to remove toxins and released radicals from the body. Vitamins belonging to group B deserve special attention. Surprisingly, the described river fish contains the entire spectrum of these vitamins. As is known, they have a beneficial effect on the human body, in particular:

• normalize the functioning of the nervous system;
• prevent the appearance of neuroses;
• reduce the consequences of experiencing stressful situations;
• improve metabolic processes.

In addition to the above vitamins, pangasius is rich in micronutrients, in particular:

• phosphorus;
• gray;
• fluorine;
• chrome;
• zinc;
• ferrum;
• magnesium;
• calcium;
• sodium;
• potassium

Without iron, as is known, complete hematopoiesis is impossible. Pangasius also contains ascorbic acid. It is vitamin C that is a kind of conductor and helps other micro- and macroelements to be fully absorbed.

Specialized doctors pay special attention to protein and omega-3 acids. The content of these substances in pangasius fillets is high. Acids of this type are not produced by the human body, so they must be obtained from food. Pangasius is one of the species of freshwater river inhabitants that is rich in omega-3 acids, although this prerogative usually belongs only to marine inhabitants.

Acids of this group have a beneficial effect on the integrity and elasticity of blood vessels, and also improve the condition of the skin, nail plates and hair.

Myths about the dangers of pangasius

As has been said many times, debates about the dangers of pangasius have not subsided to this day. Many housewives think that this fish only brings harm to the body. Let's find out why they have this opinion.

Vietnam remains the main supplier of pangasius. This fish is grown on special farms, which are located at the mouth of one of the rivers of this country. They say that industrial facilities are concentrated in this area. Emissions and waste end up in the river, which negatively affects the quality of the river product.

Indeed, this was the case before, and therefore the supply of pangasius to many countries of the world was banned for a long time. Fortunately, today everything has changed. The production meets all sanitary standards, and this fish cannot cause any harm to the human body. True, nutritionists and gastroenterologists draw attention to the fact that excessive consumption of pangasius can provoke the development of an allergic reaction.

Recommendations from nutritionists

Pangasius fillet is considered a dietary product. It can be used for diabetes, pancreatitis, and obesity.

However, the flesh of this fish is not quickly digested, so shark catfish fillets are used during a therapeutic diet in strictly limited quantities - no more than 100 g per day, twice a week.

Nutritionists recommend preparing soups based on fish broth, baking them in pieces on a bed of vegetables without oil and steaming them. By following the advice of experts, you can lose from 3 to 5 kg of excess weight per month and regain good health and energy.

How is pangasius useful?

The benefits of pangasius fillet, due to the elements it contains, are as follows:

• improvement of brain activity and memory (thanks to phosphorus and fats),
• normalization of skin condition (vitamins and fats),
• improving the structure of hair and nails, increasing their strength (amino acids and calcium),
• strengthening bones, joints and teeth (calcium, phosphorus),
• restoration of functions of the musculoskeletal system (polyunsaturated fats),
• preventing the early development of joint diseases, in particular osteoporosis,
• prevention of early aging (antioxidants and polyunsaturated fats).

There is an opinion among nutritionists that regular consumption of fillet improves sleep and increases stress resistance.

Sole tongue - how to distinguish

Pangasius is delivered to Russia gutted, unscrupulous entrepreneurs are trying to sell it under the guise of a more expensive fish - sole. Such a substitution promises good profit, since real sole is of great value to the body and costs much more. In order not to make a mistake and not pay a high price for a cheap product, it is worth knowing the distinctive features of pangasius:

1. The fillet plates are thick.
2. There is a noticeable layer of fat on the sides of the fillet.
3. A bright brown-pink stripe is visible along the fillet from the ridge.
4. The color is white-pink or gray.
5. Pronounced river smell.

All these characteristics give away the shark catfish. The sole is much thinner, white, with a barely noticeable stripe.

Caviar

Males reach sexual maturity at 2 years, females take longer - in the third year of life, weighing from 3 kg, they are capable of reproduction.

Under natural conditions, pangasius migrates long distances from its habitat to spawning areas upstream. Females choose rapids and shallow water with rocky areas.

Usually the fish go to spawn 2 times a year during the rainy season - in early June and October. But in artificial pools, reproduction can occur from 3 to 8 times a year. An adult is capable of laying 700-900 thousand sticky eggs. They attach to the root zone of bottom algae.

Pangasius caviar is not found in stores. It is not transported over long distances, as the product quickly deteriorates during transportation.