What kind of fish is swai, and is it healthy and safe to eat?

Swai is a type of white fish that comes from Southeast Asia. Part of the Pangasius family of fish, it is often compared to, or even mistaken for catfish. The swai that Americans eat is typically imported from Vietnam, Thailand, Laos or Cambodia.

Usually swai is served as a fillet. It can be broiled, grilled or coated with bread crumbs and fried or baked. It has a mild flavor that can be enhanced with a variety of sauces. Swai is an excellent protein source with only 90 calories, four grams of fat, 45 grams of cholesterol and 50 milligrams of sodium per serving. The fish is also typically priced less than other white fish such as swordfish, halibut or sole.