Jasar Fish: Health Benefits, Side Effects And Recipes

Did you know that Jasar or the Pangasius fish ranges from medium-sized to very large shark catfishes? Read on for more.

Commercially referred to as a Basa fish, Jasar has a tiny head and a broad frame. It is not a bony fish. Therefore, it can be cut into huge fillets. The firm, pinkish flesh of the fish, makes it popular in western cuisine. 

This fish is a well-liked option for restaurant seafood meals because it has a mild aroma. More recently, this fish has been included in classic Indian dishes, including curries and fried fish dishes.

Table Of Contents

1. Nutritional Value Of Jasar Fish

2. Health Benefits Of Jasar Fish

3. Potential Side Effects Of Jasar Fish 

4. Jasar Fish Recipes

5. Dietitian’s Recommendations

6. The Final Say

7. FAQs

Nutritional Value Of Jasar Fish

The nutritional profile of Jasar fish is typical of all white fish, which naturally have fewer calories and higher quantities of superior proteins. 

100g of Jasar fish contains

• Calories - 90 kcal
• Protein - 13 g
• Fat - 4g
• Saturated Fat - 1.5 g
• Cholesterol - 45 mg
• Sodium - 50 mg

Furthermore, Jasar contains a high concentration of beneficial omega-3 fatty acids, including DHA and EPA. These are essential in keeping a healthy heart and reducing the occurrence of irregular heartbeats, also known as arrhythmias, 

Health Benefits Of Jasar Fish

Jasar has numerous advantages for your health. We have listed a few of them. 

1. Encourages Weight Loss

Jasar is low in fat and high in protein. Therefore, it is a good choice for reducing their calorie intake. It aids in shedding extra body fat. Jasar fish's high protein, low fat and low-calorie content is the best bifurcation in weight loss.

2. High-Protein Content

High-quality proteins can be found in Basa. It offers every essential amino acid our body requires. 100g of Jasar contains 13g of protein.  Protein is necessary for our body to both repair and develops new cells. The result is the development of tissues, muscles, and a fit body. Proteins are also necessary for young adults, pregnant women and growing kids.

You Can Also Read: 10 Quick High-Protein Recipes

3. Low Carbohydrate Content

Jasar contains no carbs. As a result, it is an excellent choice for diets that aim to lose weight. Additionally, it makes a great midday meal. You will not feel sleepy or lethargic.  Therefore, you can include Jasar fish in your lunch to continue feeling energised all day.

4. Enhances Brain Function

DHA (docosahexaenoic acid), which is present in Jasar, improves brain function. It is directly in charge of the expansion of brain cells. DHA is an omega-3 fatty acid necessary to maintain the brain's healthy and effective operation. It aids in increasing learning capacity and memory and slows the rate of cognitive deterioration. 

5. Aids In Managing Blood Pressure

Jasar contains little sodium. Therefore, Jasar should be a regular part of the diet of those with high blood pressure. A serving of Jasar contains 100 g and 50 mg of sodium.

6. Promotes Longevity

Jasar has high amounts of omega-3 fatty acids, and consuming it can greatly lower your risk of heart disease, stroke, and brain tumours. Furthermore, studies show that those with higher levels of omega-3 fats in their systems lived 2.2 years longer than those with lower levels of these fats.

7. Contains Essential Minerals

Minerals like zinc and potassium are abundant in Jasar. For the body to mend damaged tissues, increase immunity, and maintain a healthy electrolyte balance, zinc and potassium are crucial.

Potential Side Effects Of Jasar Fish

It is advised to know the potential side effects that could result from the contamination of Jasar fish:

• Since illnesses are common in the ponds where Jasar fish are raised, the fish ends up carrying these pathogens.
• To eliminate the germs in the water, fish farming operations frequently use strong pesticides, which expose the fish to high concentrations of these harsh chemicals. If the fish is cooked properly, these toxins can be minimised.
• According to several studies on food safety, vibrio bacteria, the primary cause of food poisoning, have been found in Jasar fish supplied to other western countries.
• The need for imported Jasar has decreased, but it has created a vast Indian Basa market with the same health advantages. 

Jasar Fish Recipes

1. Jasar Fish Fry In Butter Garlic Sauce

Ingredients

For Basa fish marinade

• Jasar fish- 120g
• Garlic- 1 large clove, grated
• Butter - ½ tbsp
• Ginger garlic paste - ½ tsp
• Sea salt, as per taste
• Green chillies- 1, finely chopped
• Lemon - ½ tsp
• Flour - ½ tbsp 

For frying the basa fish

• Olive oil - 0.75 tsp 
• Flour for a light coating - ½ tbsp

For butter garlic sauce

• Butter - ½ tbsp
• Olive oil - ½ tsp
• Garlic - 1 clove, finely chopped
• Dry chilli - 3, medium 
• Spring onion - ½, chopped
• Flour - ¼ tsp
• Water or chicken stock - 75ml
• Chilli flakes - ¼ tsp
• Lemon juice - ¼ tsp
• Salt and pepper for seasoning

Preparation Method

1. Make a marinade by mixing all the ingredients and applying it to the fish. Keep aside for 30 mins.

2.To cook the fish, lightly coat it in flour and shallow fry it.

3.Heat the butter and olive oil in a saucepan and add finely chopped garlic, dry red chillies, and spring onions.

4.Sauté for a minute or two till the aroma and flavour blend.

5.Mix flour with water. Let it simmer for about 10 mins and finish with chilli flakes, seasoning, and a dash of lemon.

6.You can add in stock/water depending on your consistency. Remember to season accordingly.

7.Ladle the sauce over the fish and enjoy!

2. Jasar Fish Curry

Ingredients

For Basa Fish Marinade

• Jasar Fish- 500g, chopped into large bite-sized pieces
• Natural yoghurt - ¼ cup
• Garlic puree- 1 tsp, 2 garlic cloves crushed
• Turmeric - ¼ tsp
• Chilli Puree - 1tsp
• Ground Ginger - ½ tsp
• Salt as required

For Curry Paste

• Olive oil- 2 tbsp
• Onions- 2, chopped 
• Tomatoes - ½ tin, chopped 
• Coconut- 2 tbsp, desiccated 
• Chilli puree - 1 tsp
• Sundried tomato puree or regular tomato puree - 1 tbsp
• Garlic puree- 1 tsp
• Sugar - 2 tsp
• Garam Masala or Curry Powder- 1 tbsp
• Water- 250ml 
• Curry leaves or bay leaves - 3 leaves 

Preparation Method

For Marination

1.Place the fish in a large bowl with the marinade ingredients and whisk to combine before setting it to one side.

For Curry Paste

1. In a pan with 1 tablespoon of olive oil, cook the onions for 5 minutes, or until they are tender. For a further 3 minutes, add the canned tomatoes.

2. Remove from the pan, add to a big jug with 1 tablespoon of water and desiccated coconut, and combine to form a smooth paste. Set aside.

For Fish Curry

1. Add oil to the same pan, then cook the marinated fish for 3 minutes on each side (for a total of 6 minutes). Remove the fish from one side, leaving the juice in the pan.

2. Stir together the pureed garlic, chilli, and sundried tomato with the garam masala and curry leaves in the pan. Add the curry paste

3. Bring to a boil after adding 250 ml of water and sugar.

4. Reintroduce the fish after lowering the heat to medium. Simmer for 3–4 minutes or until thoroughly heated.

5. Serve the dish with rice and top with fresh coriander.

Also see: Katarna Fish: Nutritional Value, Benefits And Recipes

Dietitian's Recommendations

Eating fish has always been considered a healthy decision and consuming fish like Jasar is a very healthy choice for families, especially for people who are concerned about their nutrition. I have always encouraged all my fish-eating clients to eat fish daily or at least three times a week because they are a powerhouse of nutrients and extremely beneficial. But if you have any kind of health concerns, do not eat it without contacting your expert.

-Dietitian Lavina Chauhan

The Final Say

Jasar is a white fish from Southeast Asia abundant in protein and beneficial lipids like omega-3 fatty acids. As a result of its inexpensive breeding, harvesting, packaging, and scalability costs. It has been heavily exported in the past ten years to many nations around the globe. It is well-liked worldwide due to its low price, mild flavour and flaky, firm texture. Ensure it is cooked thoroughly to avoid the risk of food poisoning. 

FAQs

1. Is Jasar fish good for the heart?

Jasar can help prevent many diseases. Your body needs unsaturated fats to stay healthy. The flesh of the fish is a perfect source for that! It helps blood flow and maintains good heart health.

2. How often should I eat Jasar fish?

Jasar is, like most other fish types, one of the healthiest foods. It is an excellent source of proteins and contains many vitamins and minerals. Eating a piece of fish is recommended at least twice or thrice a week.

3. Is Jasar fish high in mercury content?

The results obtained in a study show a quite high range of mercury concentrations between 0.10 and 0.69 mg/kg, with an average value of 0.22 mg/kg. 

4. Is Jasar fish poisonous?

In the vast majority of imported Jasar, no toxic compounds can be found.  

5. Is jasar a boneless fish?

Yes! It is a boneless fish with a neutral taste. Due to its favourable price, it is also affordable for everyone.

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