Puyo Fish: 8 Health Benefits of Climbing Perch, Description, and Disadvantages

April 6, 2024 by Lauro Braganza

Are you ready to dive into the world of climbing perch? These fascinating fish may not be as well-known as some other seafood favorites. Still, their health benefits and unique characteristics will make a splash in your culinary repertoire. From their ability to scale trees to their delectable flavor, there’s much more to discover about these incredible creatures. Join me as we uncover the health benefits of climbing perch and uncover the many reasons why they deserve a place on your plate!

What is Climbing Perch

What is a Climbing Perch? Well, let’s start with its scientific name – Anabas testudineus. This remarkable fish species also goes by other names, such as walking or climbing fish, Puyo, Diwali, and Marti Nikko. And yes, you read that right – they can climb! But more on that later.

In terms of appearance, the climbing perch boasts a streamlined body covered in small scales. Its unique feature is labyrinth organs located behind its gills, which enable it to breathe air directly from the surface.

When it comes to colors, these clever climbers display a range of shades, including olive-green, brown, and sometimes even reddish hues, depending on their environment. As for size, they typically measure around 10-15 centimeters in length but can grow up to 25 centimeters if conditions are favorable.

Physically speaking, climbing perch have sharp spines along their dorsal fins and operculum (the bony covering over the gills). These spines serve as defense mechanisms against potential predators and give them an edgy appearance.

benefits-of-climbing-perch — Climbing perch (English), Liwalo or martiniko (Tagalog), Puyo (Ilonggo/Hiligaynon)

The meat of climbing perch is known for its delicate flavor and tender texture. It has a mild sweetness reminiscent of freshwater fish but with its distinct character. Whether grilled, fried, or steamed – this versatile fish adapts beautifully to various cooking methods while retaining its delicious taste.

As for habitat preferences, climbing perch thrive in warm freshwater environments such as lakes, paddy fields, rivers, and ponds across Southeast Asia.

They prefer shallow waters rich in vegetation, where they can find food sources such as insects, worms, small crustaceans, and even tiny fish.

But what truly sets them apart from other aquatic creatures is their astonishing ability to… climb?! Yes, you heard me right! Climbing perches have specialized pectoral fins, which allow them not only to crawl through muddy surfaces but also scale trees using suction-like cupped mouths, which makes them extraordinary.

Climbing Perch Nutrition Per 100g

The nutritional content of climbing perch can vary depending on factors such as how it is prepared and cooked. However, I can provide you with an approximate nutritional breakdown per 100 grams of raw climbing perch:

Calories: ~97 kcal
Protein: ~20 g
Fat: ~1.7 g
Carbohydrates: ~0 g (negligible)
Fiber: ~0 g
Vitamin A: ~135 IU
Vitamin C: ~0 mg
Vitamin D: ~200 IU
Calcium: ~44 mg
Iron: ~2.5 mg
Potassium: ~238 mg
Sodium: ~67 mg
Phosphorus: ~169 mg

Please note that these values are approximate and can vary based on factors like the fish’s size, habitat, and diet. Also, cooking methods can affect the nutritional content of the fish. For more accurate and up-to-date information, it’s important to refer to specific nutritional databases or consult with a registered dietitian.

Health Benefits of Climbing Perch

Climbing perch (Anabas testudineus) is a type of fish that is commonly consumed in some parts of Asia. While it may not be as widely known as other fish species, it does offer several potential health benefits due to its nutritional content. Here are some potential health benefits of climbing perch:

Rich in Protein: Climbing perch is a good source of high-quality protein, which is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass.
Omega-3 Fatty Acids: Like many other fish, climbing perch contains omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3 fatty acids are known for their potential to support heart health, reduce inflammation, and promote brain health.
Low in Saturated Fat: Climbing perch is relatively low in saturated fat, which is essential for heart health. Diets low in saturated fat are associated with a reduced risk of cardiovascular diseases.
Vitamins and Minerals: Climbing perch provides various vitamins and minerals, including vitamin A, D, calcium, iron, and phosphorus. These nutrients maintain bone health, support the immune system, and aid in various physiological processes.
Weight Management: The high protein content of climbing perch can contribute to feelings of fullness and satiety, potentially aiding in weight management by reducing overeating.
Brain Health: The omega-3 fatty acids found in climbing perch have been linked to improved cognitive function and brain health. DHA, in particular, is important for brain development and maintenance.
Eye Health: Climbing perch contains vitamin A, which is essential for maintaining good vision and overall eye health.
Minimally Processed: If consumed naturally or prepared with minimal processing, climbing perch can be a healthy and nutritious food option.

It’s important to note that the health benefits of climbing perch, like other foods, depend on factors such as portion size, cooking methods, and overall dietary context. Including various nutrient-rich foods as part of a balanced diet is key to supporting overall health and well-being. If you have specific health concerns or dietary needs, it’s advisable to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

Side Effects and Disadvantages of Climbing Perch

While climbing perch offers numerous health benefits, it’s important to be aware of potential side effects and disadvantages. Here are five things you should know:

1. Allergic Reactions: Some individuals may be allergic to climbing perch, just like any other fish type. Symptoms can range from mild itching or hives to more severe reactions such as difficulty breathing or swelling of the lips and throat. It’s best to avoid consuming climbing perch if you have a known seafood allergy.

2. High Cholesterol: Climbing perch is relatively high in cholesterol compared to other types of fish. While moderate consumption may not pose a problem for most people, those with existing cholesterol issues should exercise caution and consult their healthcare provider before adding climbing perch to their diet.

3. Environmental Concerns: One disadvantage of climbing perch is its environmental impact. This species has been introduced into various ecosystems, where it can become invasive and disrupt native aquatic populations.

4. Mercury Content: Like many predatory fish, climbing perch can accumulate mercury in its tissues through bioaccumulation in the food chain. Due to potential developmental risks associated with mercury exposure, it’s recommended that pregnant women, nursing mothers, and young children limit their intake.

5. Fish Bones: Another challenge when eating climbing perch is dealing with its numerous small bones throughout its body structure. Care must be taken while consuming this fish so as not to swallow any bones which could cause choking or discomfort accidentally.

Despite these considerations, the health benefits of consuming this unique fish remain significant for many people.

How to Eat Climbing Perch

Climbing perch (Anabas testudineus) can be prepared and consumed in various ways, depending on regional culinary traditions and personal preferences. Here are some common methods of preparing and eating climbing perch:

Cooked: Cooking climbing perch is a popular and versatile method. You can pan, deep, grill, bake, or steam the fish. Season it with herbs, spices, and marinades to enhance flavor.
Dried: Drying climbing perch helps preserve the fish and concentrates its flavors. The dried fish can be used as a flavoring agent in soups, stews, and sauces, or rehydrated and added to dishes.
Canned: Climbing perch can be canned in water, oil, or sauce. Canned fish is convenient and can be used in salads, sandwiches, casseroles, and pasta dishes.
Fermented: In some cultures, climbing perch is fermented to create unique flavors and textures. Fermented fish can be used in sauces and condiments or eaten on its own.
Smoked: Smoking climbing perch imparts a smoky flavor and can be a tasty way to prepare the fish. Smoked climbing perch can be served as a standalone dish or incorporated into other recipes.
Curries and Stews: Climbing perch can be cooked in flavorful curries or stews with vegetables, herbs, and spices. These dishes are common in many cuisines and can be served with rice or bread.
Grilled or Barbecued: Grilling or barbecuing climbing perch adds a charred and smoky flavor to the fish. Marinate the fish before grilling for extra taste.
Soup: Climbing perch can make delicious fish soups, such as chowder or fish-based broths.
Stir-Fried: Stir-frying climbing perch with vegetables and sauces is a quick and nutritious way to enjoy the fish.
Salads: Flake or chunk climbing perch and add it to salads for protein and flavor.
Tacos or Wraps: Add climbing perch to tacos, wraps, or burritos and your favorite toppings.
Sushi and Sashimi: In regions where climbing perch is consumed, it might be used in sushi or sashimi dishes, especially if it is very fresh.

When preparing climbing perch or any type of fish, it’s important to ensure that it is cooked thoroughly to a safe internal temperature to prevent foodborne illnesses. The cooking time and method may vary based on the specific preparation. Additionally, consider incorporating a variety of vegetables, whole grains, and other nutritious ingredients into your dishes to create balanced and wholesome meals.

The Bottom Line

Climbing perch, also known as puyo, is a delicious and nutritious fish that offers numerous health benefits. Its high protein content and essential vitamins and minerals make it an excellent addition to any diet. Whether you choose to cook it, dry it, can it or smoke it, there are various ways to enjoy this versatile fish.

However, like any food, there are potential disadvantages and side effects associated with consuming climbing perch. It’s important to be aware of these risks and consume the fish in moderation to avoid adverse reactions.

Climbing perch is a fantastic choice for those looking for a tasty and healthy seafood option. With its unique ability to survive out of water and its remarkable nutritional profile, this fish truly stands out from the rest. So why not give climbing perch a try? Your taste buds will thank you while your body reaps the many benefits!