Swai. Swai is the perfect choice for anyone who prefers a very mild flavored fish. With a firm texture and a positively affordable price, swai is sure to be a hit even with the most fish finicky members of your family. And it is also loaded with the same omega-3 fatty acids as salmon. Swai is wonderful fried or blackened but can be cooked in a variety of ways.
Healthy Eating. Lean pork is a healthy choice of meat. It is a good source of proteins, vitamins and minerals. The low sodium content makes it a good choice of meat if you want to maintain healthy blood pressure.Below is a breakdown of key nutrients available in 100 grams of the cooked meat.This serving provides 190 calories. 1  Protein - 30 grams. 2  Fat - 5 grams.t is a good source of proteins, vitamins and minerals. The low sodium content makes it a good choice of meat if you want to maintain healthy blood pressure. Below is a breakdown of key nutrients available in 100 grams of the cooked meat. This serving provides 190 calories.
But there are different kinds of pork and different ways to prepare it. 1  A three-ounce pork chop (broiled or baked) provides 164 calories, 24 grams protein, 7 grams fat, 2 grams saturated fat, 433 milligrams of sodium and 0 grams carbohydrate, if you eat both the lean and the fatty part of the chop.