Fishes are low in fat and high in quality protein. Moreover, they are packed with vitamins and omega-3 fatty acids. The most common fish consumed in Indian households is Silan fish.
It is a single-bone fish and is also known as Pangas and Basa. The fish is about
5 cm long and is loaded with omega-3 fatty acids. Let us throw light on this magic fish's benefits and nutritional value.
1. An Overview Of Silan Fish
2. Nutritional Value Of Silan Fish
3. Health Benefits Of Silan Fish
4. Risk Factors Of Silan Fish
6. The Final Say
Silan Fish (Pangasius bocourti) is a type of catfish in the Pangasiidae family. It is a firm fish with a light pinkish flesh, also known as River Cobbler, Vietnamese cobbler, and Swai. Due to its inexpensive cost and pleasant aroma, basa fish is frequently used in restaurants. Moreover, it has a thick, hefty body and is widely consumed fish for food.
Silan fish has fewer calories and higher qualities of superior proteins. Every 100g of Silan fish provide:
Calories - 90kcal
Protein - 13g
Fat - 4g
Saturated fat - 1.5g
Cholesterol - 45mg
Sodium - 50mg
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Here are a few health benefits of Silan Fish.
1. The high protein content of Silan fish contributes toward building muscle mass and maintaining the enzymatic function of cells in the body.
2. Silan fish contains the omega-3 fatty acids – DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid), effectively reducing the risk of heart ailments.
3. It is less fatty and oily than other single-boned fish and is perfect for those on a strict weight loss diet plan.
4. Silan fish is abundant with minerals like zinc and potassium, essential for boosting immunity, regenerating damaged tissues, and maintaining the body's electrolyte balance.
5. Silan fish is rich with amino acids, the building blocks of cells and proteins necessary for muscle building and healing damage.
The consumption of Silan fish has been linked to some health hazards. The extremely high amounts of mercury and medicines identified in these fish have recently come to the attention of numerous food safety compliance bodies, including the FSSAI (Food Safety and Standards Authority of India) and the US Food and Drug Administration.
Mercury is known to have cancer-causing qualities and can harm the liver. Over time, contaminants like Mercury and Polychlorinated Biphenyls (PCBs) can accumulate in their systems. Your nervous system and brain may suffer if exposed to high doses of these chemicals.
Silan fish are suitable for a low-carb diet because they have no carbs. While low-carbohydrate diets can aid in weight loss, you do not need to limit carbohydrates to follow a successful diet.
Generally, the benefits of eating Silan fish in moderation, ideally once a week, outweigh the risks. Always ensure complete cooking of Silan fish and avoid consuming it if it is raw or undercooked.
1. Is Silan fish good for health?
This fish has minimal sodium content. As a result, people with high blood pressure can regularly incorporate Silan into their diet. Moreover, Silan has high quantities of zinc and potassium and is high in omega-3 fatty acids, which support heart health by allowing regular blood circulation through blood vessels.
2. Why is Silan fish so cheap?
Silan is inexpensive because it grows fast, is easily harvested, and is processed in factories near the farm. Getting the fish to market without the expense of maintaining a fleet of fishing boats helps keep the price low.
3. Does Silan fish smell?
Another vital attribute of Silan is that it does not smell, which puts it in a sweet spot. Indian sea fish like mackerel or kingfish are less bony than freshwater varieties but are smellier. On the other hand, freshwater fish, like carp, smell less than sea fish but have many bones.
4. Is Silan fish freshwater or saltwater?
It is a freshwater fish, but it is not related to that species. It is a type of catfish, and its Latin name is Pangasius Bocourti. Silan, also known as Dory, Swai and a few other names, is native to Southeast Asia.
5. Is Silan fish good for cholesterol?
Silan fish is loaded with protein, healthy fats, omega 3 fatty acids DHA and EPA, and is low in sodium and cholesterol. The dense nutrient profile promotes heart health, builds muscle and boosts overall health.
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