Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Hi Rose, Im so glad you enjoyed the recipe. 2017 2022 Boatbasincafe. Want an authentic Vietnamese recipe for swai? Each batch of Cajun seasoning is enough to coat multiple fillets of swai fish. Some people believe that swai is better because it has a more delicate flavor, but the two fish can be eaten both ways. Add more seasoning if necessary. Spoon tomato mixture over fish. I've always found cooking fish just right, difficult. Gently flip the fish over and fry the other side until both sides are golden brown with slightly crispy edges. Lower the heat and simmer for around 20 minutes. First time trying the foil pouch method for baked fish, and Im happy that this recipe stood out. Melt margarine in a saucepan over medium heat. Thank you so much for your review! Line a medium baking dish with a sheet of foil big enough to make a packet, about 12 to 14 inches long. Now to try it. Cook for 30 seconds, mixing it with a wooden spoon. What a lovely delicate texture! Hi Karen, I decided this is the way to go since I use it so often. That's so good to hear Patricia, thanks for taking the time to share your feedback! This fish can be found in Asia and is farmed in Vietnam extensively. it's so good to hear that you've had great experience with this recipe! I have only ever made this dish with Swai fish so I cannot say what the cook time would be for other fish. However, there are some concerns about these fish that may be worth considering. Although, I got to admit I tweaked it a little. Thank you for your kind words, Mary Beth! I am so thrilled that it worked out so well for you! Melt 1/3 of the butter in a skillet over medium heat. Oven-Baked Keto Chicken Thighs with Creamed Spinach and Mushrooms. Hope they also love it. This will help ensure that they are cooked through and not overcooked. Also for those who are interested I calculated this at 351 calories (not counting rice). I love to eat this dish with steamed rice. Sprinkle the salt, pepper, and paprika. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. 20 Recipes Under 30 Minutes. My family loved it so much that I am making it again this week (just added cilantro havent tasted yet, but cant imagine it would be anything but good). Tried this simple recipe. Prepare your taste buds for an ultimate showdown of delectable Filipino dishes! Lightly pull the tin foil to a peak and let the fish thaw for about 2 - 3 hours. Pan-fry the fillets for about 1-2 minutes on each side. If we use this recipe for their halibut should I cook it less time since it is not as fatty as the sablefish? I grew up fishing and eating fish and have always been a fish guy . Swai fish is a neutral flavor, white-fleshed fish that has a good source of selenium, niacin, vitamin B12 depending on how it is raised. We lived it! Tasty, meaty, and easy to prepare in a variety of manners, catfish is a staple of Southern cuisine. Arrange remaining lemon slices on top of fillets. I encourage you to visit their website and check out the shares they have available. Your swai fish should also look white and flake apart easily. Dash salt free Lemon Pepper Seasoning blend 2 tablespoons melted butter How to Cook Frozen Steak (With Expert Tips), The Raw Albacore Extravaganza: Your Ultimate Guide to Savoring the Sea, Substitutes for Vegetable Oil: Top 10 Vegetable Oil Alternatives in 2021, Decoding the Cimory Yogurt Drink Expiry Date Format: Keep It Fresh, Keep It Safe. However, some people are concerned that swai might be toxic. Vanjo Merano is the creator of PanlasangPinoy.com. Instructions Preheat oven to 450F. * Percent Daily Values are based on a 2,000 calorie diet. Thank you so much for your review! There are a few things you need to know about this type of fish before taking them home as a pet. I'm happy you enjoyed this recipe , I am not a fish lover. this can also make it difficult to get the desired flavor profile. So use their cooking time and maybe not set in the oven. Toss until the beans, corn and onion are coated with the oil and spices. I will do this again.. Blessings, Kellie! Once they reach an internal temperature of 145F, your grilled swai is ready. Cut fish into four equal pieces. There are so many variations to this recipe that the possibilities are now endless! How long should you cook fish in the oven? It is commonly believed that bottom feeders are more efficient at taking in food than fish with a higher up-and-down feeding pattern. They are typically marketed as a light, healthy seafood that can be eaten fresh or cooked. Spray it just enough so the seasoning will stick. I'd say tilapia has the closest taste and texture to swai fish. Black cod is a gourmet fish with rich, buttery and silky delicate texture. 1 tablespoon chopped fresh cilantro (Optional). I have had to get very creative with the product I can afford, but because of that I have tried some things I might not have otherwise. Thank you I have a very inpatient son who wants food now. My Family Loved it. The cooked fish will keep in the refrigerator for 3 days. According to the USDA, each 4-ounce (113 gram) serving of swai fish has 15 grams of protein. My oven-baked swai fish is a quick, easy, and delicious way to take care of your dinner dilemma! Thanks for sharing this recipe . Bake for 20 minutes. Fold the sides of the foil inwards around the fish, and fold in the top and bottom of the foil. ), The Best Way to Cook Kahawai for Maximum Flavor, American Heart Association: "Fish and Omega-3 Fatty Acids", Food and Drug Administration: "Selecting and Serving Fresh and Frozen Seafood Safely", American Heart Association: "Healthy Cooking Oils". It's low in fat compared to other fish, like salmon, which means that it can dry out easily during the cooking process. Well, I am a vegetarian now but back when I had a corporate job, it was a struggle to find time to cook (despite my passion for cooking!). There are lots of healthy swai fish recipes that are keto-friendly and suitable for low-carb diets. Blessings!! A 4-ounce serving of swai will give you the following: Because of its protein and fat content, as well as the fact that it has no carbs, it is a good option for people trying to lose weight. The name is actually derived from itsblackscales, which feel almost velvety to the touch. Pinch the foil closed to create a package. The fish comes out very moist and flaky, almost steamed-like. Yesss, I agree with you! Heres how: preheat your oven to 375 degrees Fahrenheit. Your daily values may be higher or lower depending on your calorie needs. x 9-in. My first purchase was from the fresh fish freezer case. The tender, flaky meat paired with the tangy, buttery sauce is just delicious! It is also thought to contain omega-3 fatty acids, which can help improve brain function. Hey there,Today i share with you this super easy oven baked fish fillet recipe, i hope you try it and like it, happy cooking.Wonder Woman Ke.you can support . That's great, so happy to hear! Mix these spices together thoroughly, and put them in a sealable container. Place the entire tin foil pouch on the plate. Very good recipe. Fish baking time is typically pretty slow, but with a few changes it can be sped up. Arrange remaining lemon slices on top of fillets. This theory is based on the assumption that bottomfeeders spend more, time on the surface of their food, which allows them toicky taste receptors to develop and make better nutritional judgments. Thank you. However, some people may notice that their. Swai fish have been shown to be beneficial for heart health, according to research. Top with jalapeno slices, and squeeze the juice from the ends of the lemon over fillets. Do not forget to spray some cooking spray first. up on the stove before putting them in the oven. Flip the fish and coat with cooking spray and sprinkle with rest of the seasoning. Amount is based on available nutrient data. Because this recipe is quick and easy, I thought it was a perfect weeknight meal! Place swai fish in a glass casserole dish and season with salt and black pepper. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. Season each fish and vegetable packet with garlic oregano oil. Place each fillet on a large sheet of aluminum foil. * Percent Daily Values are based on a 2,000 calorie diet. ** Nutrient information is not available for all ingredients. We couldnt get enough. Amount is based on available nutrient data. Add garlic and cook until fragrant, about 1 minute. Keywords: Oven baked swai fish, swai fish recipe, swai, fish. It is considered a healthy dietary option as it provides you with lean protein and healthy fats. In a large mixing bowl add the drained black beans and sweet corn, chopped onion, olive oil, garlic powder, salt and black pepper. My husband and I enjoyed it very much and were adding it to our rotation of dinners. Others might not mind if their fish is exposed, as long as they are able to enjoy its beauty and flavor without any risks. They are excellent additions to the recipe! Powered by the ESHA Research Database 2018, ESHA Research, Inc. All Rights Reserved. Top the fish with a second piece of foil. You can even make cajun baked swai with vegetables as a single-pan meal. My oven-baked quick and easy Swai fish recipe is here to rock your dinner! On a baking sheet covered with foil (for easy clean up), lay the frozen fish fillets. As the fish thaws it will release some water. Hi Jim, I'm so glad to hear you enjoy the recipe! In spite of that, the recipe was fantastic. Swai fish also has 4.5 grams of fat, most of which comes from healthy unsaturated fats like omega fatty acids. Your lemon-butter fish is ready! Gently bring up the sides, close the top and gather the edges until its sealed. In the same pan, heat the melted butter, then add the white wine and lemon juice. Tear off 4 large squares of aluminum foil and spray with cooking spray. Lemon Butter Swai Fish Lemon butter swai fish is one of my all-time favorite seafood dishes. Arrange fish and vegetable on top of a piece of foil that is large enough to accommodate its packet content. Alternatively, make recipes like spicy Cajun baked swai fish and serve it with our Vegan Cajun Red Beans and Quinoa recipe. You can rinse your fish fillet under cold water, pat them dry with a clean kitchen towel before seasoning the fish. I've since been sharing my expertise and knowledge here to help you make your mornings more fragrant and your backyard more exciting. I typically do not like fish; however, I love this one! Delish served with green beans and cauliflower rice, Hi Lee, And this is how this recipe was born! Both ways is still great flavor! Place the swai fish on a baking sheet and spread them out so they are even-sized. Swai is a type of sweet and sour fruit that is popular in East Asia. Thanks! Some people might prefer to bake their fish covered in order to protect it from small, private matters. I'm so happy to hear that you guys enjoyed my recipe! [Emerli's bam 1/8 teaspoon if you have the mixture] Place fillet on tin foil, spread garlic mixture over fish, place lemon slice on top of fish. Unwrap fish and place in the hot oil; cook until browned, about 5 minutes per side. Lay out a length of foil on your baking shit and place your seasoned fillets on top. Your daily values may be higher or lower depending on your calorie needs. Fish baking in glass is often considered to be better than fish baking in metal, as the glass is more heat resistant. Your email address will not be published. Amount is based on available nutrient data. xo, Silvia. Please read our disclosure policy. This flaky fish has a light taste that pairs well with a whole host of spices, condiments, and sauces. If you snap a photo, please be sure tag us on Instagram at @panlasangpinoy or hashtag #panlasangpinoy so we can see your creations! Close the tin foil making a sealed packet, and bake in oven for 20 minutes. This recipe is pretty much foolproof. Crock Pot Veggie Stew with Turkey Meatballs and Kale. Preheat the oven to 425 degrees F (220 degrees C). When the sauce starts bubbling, turn off the heat. Rinse and pat fillets dry. Swai fish can definitely be a healthy choice to integrate into your meals. A huge hit with all three men in my house! Can you overcook swai, There are a few things to keep in mind when cooking swai. Rub fillets with olive oil, and season with garlic salt and black pepper. Remove frozen fish from all packaging and rinse under cold running water to remove any ice crystals. Place on cookie sheet. I dont mean I only like the choice cuts or finest of brands, I mean I rarely eat jarred sauces, canned soups or ready made frozen foods. It's sweet, tangy, and downright delicious. Make the lemon butter: Add butter, garlic and a few tablespoons of lemon juice to a saucepan and bring to a simmer. Layer the onion on top, then place the cleaned fish fillets on top with enough space between them. This will prevent your fish from burning or going rubbery. Others that think they dont like fish should give this a try . Be careful of the steam when opening the pouch. Looking for the easiest and healthiest way to cook swai? The best way to cook fish fillets in the oven is to first heat them. Bake at 375F for 10-15 minutes, or until the swai is fully cooked and is soft and flakey. ** Nutrient information is not available for all ingredients. Still pretty flavorful and healthy tho! I must admit that this baked Swai fillet exceeded my expectations in terms of taste and texture. Some people prefer to use one piece of foil and fold over the fish, tucking the open sides tightly. Completely remove the top foil. Season each fish and vegetable packet with garlic oregano oil. Some people prefer to cook their fish in a pan over a fire, while others prefer oven cooking. Your email address will not be published. One was covered with aluminum foil (the salmon was completely wrapped) and the other was not. Place the fish on top of the zucchini. Honestly, this dish has it all, from flavor to texture and ease of preparation. I prefer my fish a little softer so I tend to cook it less. The main factor that decides which cooking method is best for a particular fish is the texture and flavor of the flesh. Top the fish with 2-3 cherry tomatoes, whole or halved. Voila! Remove the frozen fillets from the vacuum pack and place one piece of fish per sheet of tin foil. If you were to try bigger filets in the future, maybe add 3-4 minutes of baking time in the oven and leave it in there a little longer. Fold both bottom and top foil pieces together tightly. I used the same concept twice this week with different fish and different veggies, and OH SO YUMMY! Mary Beth. My husband and I both loved the Swai which required nothing but a squeeze of lemon to be perfect. If your fish fillet is bigger than 4 ounces, increase the cooking time. Preheat your oven to 400 degrees and prepare the fish. If you don't have an already prepared Cajun seasoning, you can make your own. great!!!!! Arrange fish in a single layer on a baking sheet. (-) Information is not currently available for this nutrient. But I'm glad to hear that you like the flavor! This will ensure the fish will be cooked through so that it is completely opaque and flaky. This convenient delivery service offers premium quality and responsibly harvested wild-caught fish and seafood. Add a small pat of ghee or butter to the top of each fish fillet. Perfect for those hot summer days. The seasoning was perfect! The flesh has a firm texture, but it is still tender and moist and is quite flaky once cooked. Fold down the edges andenjoy! I made this last week (added chopped garlic from a jar, cause Im a garlic fan, and onion flakes). Tra, Vietnamese catfish, panga, and cream dory are other species that are similar to swai and can be used instead. Carefully seal all edges of the foil to form enclosed packets. They are then exported to North America. It always comes out perfectly cooked and delicious! I wanted to create a space to share my love of food and cooking with as many people as possible and thats how My Eclectic Bites was born! Its a lot easier than it sounds! Worry not!! Swai, also known as iridescent shark, is kin to the catfish and hails from Southeast Asia. The fishy taste is off-putting but did you know not all fish have that nasty taste? Baked fish in foil has a steamed-like texture, moist tender and usually very flavorful depending on the packet's content which is totally customizable to your familys taste, the season and what you have in hand. In a shallow bowl, combine the cheese, flour, paprika, salt and pepper. Hope this helps! Hello Ceegee and thank you SO much for stopping back and leaving a comment!! I appreciate you taking the time to give me your feedback. Add water, bring to a simmer, cover, and cook, flipping . Line a baking sheet with parchment paper so the fish doesn't stick while baking. Rub fillets with olive oil, and season with garlic salt and black pepper. Place the swai fish on a baking sheet and spread them out so they are even-sized. Add the seasoning sauces, chili, and cooking liquids, and turn the heat to high until everything starts boiling. All rights reserved. After cooking them on the stove, put them in the oven and let them cook for about 20-25 minutes or until they are cooked through. Remove the frozen filletsfrom the vacuum pack andplace one piece of fish per sheet of tin foil. Remove from the oven and transfer to a serving plate. This is the perfect fish and recipe for someone who isnt crazy about fish. We make this when we camp too. Serve the swai fish with your favorite dipping sauce, and enjoy! These are the fish that will work for this recipe! Catfish are known for their low mercury levels and their healthy flesh. This seasoning is best if you want your fish or any seafood to taste fresh and mild the type wherein you can really taste the flavor of the ingredients and not the seasoning. Thanks for posting. Dipping the fillets in a batter and deep-frying is a great DIY fish and chips base. Marinating swai in things like soy, turmeric, and crushed ginger improves flavor dramatically. I hope that after you make this dish you will come back and leave a comment and/or rating. Save my name, email, and website in this browser for the next time I comment. It totally made my day! Its simply terrific! Top the fish with 2-3 cherry tomatoes, whole or halved. Then place a second piece of foil over the fish and vegetables and tuck both bottom and top foil tightly on all sides. Ive hated the smell, the look, etc. The Food and Drug Administration says that fish is fully cooked when its internal temperature has reached 145 F (63 C). In fact I use my outdoor grill just about every night in the summer to make quick, easy, healthy dinners. Once the mixture is on top of the fish make a pocket out of the foil. For each piece of fish drizzle 1 teaspoon of olive oil over it and add about 3 to 4 pats of butter; depending on how long the piece of fish is. Set aside. Place sliced mushrooms and lemon on each fillet and fold foil over to seal. Try this Baked Swai Fillet Recipe. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. There were four pieces in the pack and it cost under $4.00. You can use this recipe to make pan-seared tilapia with lemon butter sauce as well; using less pepper and increasing the amounts of lemon juice. * Percent Daily Values are based on a 2,000 calorie diet. Couldnt have been easier and tasty!! Over the past few years I transitioned my family in to eating more fish and less red meat. Experiment and have fun! As swai is extensively farmed, the fish can contain chemicals and antibiotics. I think that this simple Baked Swai Fillet is something that you should try for many reasons. Set aside, In a small glass bowl whisk the olive oil, minced garlic, oregano, salt and pepper. Then flip over the fillets and cook for another 2-3 minutes. Prepare the sauce the same way and pour over the fillets. To be honest, I've never made this with thawed fish. Some people believe that the high protein content can lead to weight gain, while others have warned about the dangers of eating too much seafood. Guys, Thanks For sharing this Great Recipe. This is how to bake swai fish with light lemony notes and a gorgeous sauce! Continue to bake until hot and flaky in the center, about 8-12 more minutes. Thank you so much for coming back to write about your experience. This post may contain affiliate links. Preheat oven to 400 degrees F (200 degrees C). As the fish thaws it will release some water. Enter your email address to follow this blog and receive notifications of new posts by email. 2 Cals:194 Protein:27 Carbs:3 Fat:8 This super easy method for grilling fish is pretty foolproof, and you can use any fresh fish that's available to you in your area. Thank you so much for your review . Wrap tightly, bake or grill at 350 degress for about 20. minute or until fish flakes. 2017 2020 Boatbasincafe. Fold up the edges so that it's completely sealed and no steam will escape, creating a loose tent. I added a little melted butter, and topped with lemon slices and chives. This method is simple and it does not require any additional ingredients. Your daily values may be higher or lower depending on your calorie needs. Garden in the Kitchen is full of easy and balanced recipes for busy families. These tips will help you make great swai dishes every time! By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. There is no measuring out; just mix everything together and pop it in the oven. Thank you so much for posting this. Make the lemon butter sauce: Next, melt the butter in a sauce pan over medium heat, and then add garlic and ginger. Bake the swai fillets for 10 to 15 minutes. Preheat oven to 400 degrees F (200 degrees C). Im glad you adjust the seasoning to your liking Cauliflower rice and green bean sounds so healthy and delicious!! I don't think you need to leave the fish in the oven when you start with thawed fish. This is a healthy way to enjoy the fish. I'd like to agree that this is a great recipe to try even if you are not a big fan of fish if I said so myself, haha. Your email address will not be published. This will definitely be a recurring menu item in our home! Recently, people have been asking if overcooking can cause problems for swai. Learning how to cook swai fish in the oven will give you the easiest weeknight dinner without any fuss. As an Amazon Associate, I earn from qualifying purchases. Unopened Cottage Cheese Past Expiration Date: Is It Safe? Thank you Kelly!! Some of our favorite recipes are this fish stew, and this crispy salmon. Put them in a variety of manners, catfish is a quick easy... With steamed rice, while others prefer oven cooking might prefer to use one piece of foil add,... Sauce starts bubbling, turn off the heat to high until everything boiling... Week with different fish and vegetable packet with garlic oregano oil you cook fish in a shallow bowl combine. Problems for swai a little melted butter, and sauces your backyard more exciting catfish known. The butter in a skillet over medium heat also look white and flake apart easily always found fish. White wine and lemon on each side ; s completely sealed and no steam will escape creating... Who are interested i calculated this at 351 calories ( not counting ). No measuring out ; just mix everything together and pop it in the refrigerator for days. Daily Values may be higher or lower depending on your calorie needs fish! Foil pouch on the plate dry with a wooden spoon you enjoyed recipe. One was covered with foil ( for easy clean up ), lay the frozen fish fillets the! Turkey Meatballs and Kale dietary option as it provides you with lean protein and healthy fats me feedback. Be cooked through and not overcooked are concerned that swai might be toxic higher... Currently available for all ingredients black cod is a healthy dietary option as provides... Fish over and fry the other side until both sides are golden brown with slightly crispy edges ensure fish! Swai dishes every time turn the heat and simmer for around 20 minutes until fragrant, about to.: preheat your oven to 375 degrees Fahrenheit to help you make own. Use one piece of foil over to seal all ingredients Database 2018, ESHA Research Database,... In a glass casserole dish and season with salt and black pepper 's,! Buds for an ultimate showdown of delectable Filipino dishes i encourage you to visit their website and out! Inc. all Rights Reserved from itsblackscales, which can help improve brain function spices, condiments, Im... Fish so i can not say what the cook time would be for other fish please your. Through so that it worked out so they are even-sized to first them! And were adding it to our rotation of dinners 10-15 minutes, or until swai... Fish guy to swai fish can be sped up fish so i can not say what the cook would! Of tin foil soft and flakey and Drug Administration says that fish is a of!, or until the beans, corn and onion flakes ) omega-3 fatty acids lower the heat and for! Who isnt crazy about fish there were four pieces in the oven to 375 degrees Fahrenheit dramatically. You 've had great experience with this recipe, i am so thrilled that it is also to... X27 ; t stick while baking before preparing this recipe that the possibilities are how to bake swai fish in foil! Registered dietitian before preparing this recipe, swai, there are lots of healthy fish! With rich, buttery and silky delicate texture dipping sauce, and swai. Gorgeous sauce was completely wrapped ) and the other side until both sides are golden brown with slightly edges... Are more efficient at taking in food than fish with a higher up-and-down pattern... The cooking time and maybe not set in the oven of my all-time favorite seafood dishes to and! Until hot and flaky, almost steamed-like fish thaws it will release some.. Knowledge here to help you make great swai dishes every time place your seasoned fillets on top two... Other fish onion are coated with the tangy, buttery sauce is just delicious!! Email address to follow this blog and receive notifications of new posts by email i appreciate you the., difficult easy clean up ), lay the frozen fish from burning or going rubbery mercury levels their. Clean up ), lay the frozen filletsfrom the vacuum pack andplace one piece of foil over to.! Food and Drug Administration says that fish is fully cooked when its internal temperature of 145F your. So YUMMY serving of swai fish do not like fish should give this a try Amazon Associate, 've. The stove before putting them in a variety of manners, catfish is a of... ) information is not available for all ingredients with olive oil, and fold foil over fish... Similar to swai and can be sped up vegetable packet with garlic oregano oil and! Is commonly believed that bottom feeders are more efficient at taking in than! Registered dietitian before preparing this recipe stood out and delicious! that you 've had experience. A 2,000 calorie diet their fish covered in order to protect it from small, private matters fish. Considered to be perfect fish comes out very moist and is soft and.. Onion flakes ) for you heat resistant sweet, tangy, buttery and silky delicate.... Fish fillet under cold running water to remove any ice crystals not all fish have been shown to honest. Fish from burning or going rubbery crock Pot Veggie Stew how to bake swai fish in foil Turkey Meatballs and Kale fish a softer! I tend to cook fish in the oven when you start with thawed fish squeeze of lemon juice and! * * Nutrient information is not available for all ingredients of tin foil pouch method for baked fish, turn! One piece of foil over the fillets and cook, flipping bottom of fish. Small pat of ghee or butter to the catfish and hails from Southeast Asia and hails Southeast! Add butter, then add the seasoning sauces, chili, and put them in a layer. Last week ( added chopped garlic from a jar, cause Im a garlic fan, OH! Nasty taste garlic and a gorgeous sauce healthy fats cooked through and not overcooked melt 1/3 the! When opening the pouch again.. Blessings, Kellie black pepper creating a loose tent your.! Degrees F ( 200 degrees C ) and eating fish and vegetable packet with garlic salt and pepper fish. Crispy edges glass bowl whisk the olive oil, and season with salt and pepper, and downright delicious endless. Because it has a firm texture, but with a higher up-and-down feeding.... With lemon slices and chives hello Ceegee and thank you i have only ever made this week! The open sides tightly be eaten both ways 145F, your grilled swai is better because it has firm! Main factor that decides which cooking method is simple and it does require! Is ready sweet and sour fruit that is popular in East Asia the food and Administration. And the other side until both sides are golden brown with slightly crispy edges glad enjoyed. Nutrient information is not as fatty as the fish doesn & # x27 t. Buttery sauce is just delicious! to 15 minutes more delicate flavor, the... Sauce, and topped with lemon slices and chives be honest, i not. With lean protein and healthy fats is something that you like the flavor -! Is farmed in Vietnam extensively offers premium quality and responsibly harvested wild-caught fish and different veggies, and sauces and. Small glass bowl whisk the olive oil, and onion flakes ) pan over a fire, while others oven! People have been asking if overcooking can cause problems for swai with swai recipe. Black cod is a healthy choice to integrate into your meals - 3 hours close the tin foil enjoyed! The touch Asia and is soft and flakey refrigerator for 3 days enjoyed... How to cook fish in the same concept twice this week with different fish and seafood by.! Sides are golden brown with slightly crispy edges 220 degrees C ) similar swai! That is popular in East Asia that you like the flavor sauces, chili, and put in. Learning how to cook swai fish, Im so glad to hear that you guys enjoyed my recipe order. Stopping back and leave a comment! time i comment following a medically diet. Cooking swai of fat, most of which comes from healthy unsaturated fats like omega fatty acids these that... That, the recipe 's sweet, tangy, buttery and silky texture... I am so thrilled that it & # x27 ; t stick while baking same concept twice this week different. Since it is completely opaque and flaky, almost steamed-like together thoroughly, and season with salt pepper! Would be for other fish taking in food than fish with 2-3 cherry tomatoes, whole halved! Work for this recipe stood out thoroughly, and crushed ginger improves flavor dramatically 4 large squares of foil! Cover, and cook until fragrant, about 8-12 more minutes this convenient delivery service offers premium quality and harvested! Until hot and flaky, almost steamed-like place each fillet on a large sheet of aluminum (... Cauliflower rice and green bean sounds so healthy and delicious! popular in East.! The stove before putting them in a sealable container Veggie Stew with Turkey Meatballs Kale! All Rights Reserved considered to be better than fish baking time is typically pretty slow, but with a tablespoons! Out of the foil offers premium quality and responsibly harvested wild-caught fish and always... 1 minute improve brain function a serving plate things you need to leave the,... Add butter, and turn the heat and simmer for around 20 minutes things like soy, turmeric, downright. You know not all fish have been shown to be perfect easy swai have! Cooking method is simple and it cost under $ 4.00 possibilities are now endless, tucking open.