BAKED SWAI
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This tender and delectable baked Swai with caramelized onions and tomatoes served on a bed of fluffy white rice is pure heaven.
This baked swai recipe is a quick and easy breezy recipe. It is a must-try for someone trying fish for the first time.
Here's why you should try this recipe:
- The flavor of Swai is pretty neutral. It does not smell fishy at all.
- Swai is a lean fish loaded with nutrients.
- This recipe takes a mere 15 minutes to prepare which makes it an ideal dinner dish.
- This recipe is quick, easy, and budget-friendly.
For other quick seafood dinner recipes, try Pan-fried Tilapia, Lemon butter scallop, Baked Salmon, Cumin and Sesame fish, Ginger and scallion fish, Lemongrass fish, Sweet chili and cilantro fish, Dover Sole La Meuniere, Provencal baked swai or Shrimp Scampi.
WHAT IS SWAI FISH?
Swai is one of the most commonly available white fish in the United States. It belongs to the catfish family. It is a mild and sweet fish that works with almost any type of seasoning. Sometimes called Basa, it has white flesh and strives in freshwater just like tilapia but with a milder flavor. The majority of the country’s supply comes from the Mekong Delta in Vietnam.
IS SWAI FISH HEALTHY?
Swai is a lean fish, so it does not have high levels of omega-3 fat and protein, unlike many other species. But it does have high levels of niacin, vitamin B12, and selenium depending on how it was fed.
WHAT IS THE BEST WAY TO COOK SWAI?
Cooking swai is very easy. The fillets are semi-firm and hold up well making them easier to handle. The fillet can be baked or pan-fried in a skillet. Both methods result in an equally tasty outcome.
Although there are many fried, grilled, and broiled swai fish recipes, you might be best off baking your swai fish. It is low in fat compared to other fish, like salmon, which means that it can dry out easily during the cooking process. The baking process ensures that the fish is tender and juicy.
ABOUT THIS RECIPE
Swai can be baked in different ways, you can use lemon and herbs or lemon-butter sauce or just a drizzle of olive oil and lemon zest. Everything works well with swai.
However, if you are looking for something fuller, that goes well with rice, this recipe is ideal for you. This recipe is really unique in the sense that it uses onions and tomatoes too. The onions are caramelized just right and the tangy tomatoes beautifully balance the mild taste of swai. It tastes just perfect with rice.
This recipe is my family's favorite and their plates are always swept clean when I make this. I am sure your family will like it too. The other great thing about this recipe is that it is kids-friendly. Your kids will love it!
INGREDIENTS
This easy recipe calls for very few ingredients. The ingredients are readily available in our pantries. Here is what you need:
- Fish fillet: Swai fish or Basa. You may also use other white fish such as sole, halibut, or cod.
- Chopped onion, diced tomatoes, minced garlic, lemon juice, and lemon zest.
- Spices and condiments: Crushed black peppercorn and salt
- Olive oil
HOW TO MAKE IT?
Here is the step-by-step process to prepare this dish:
Preparation: Preheat oven to 400F. Marinate the fish fillets with lemon juice, salt, and pepper.
Cooking: Heat the olive oil in a skillet. When the oil is hot, add the minced garlic. When the garlic is fragrant, add the chopped onion and stir. Add the tomatoes, lemon zest, and salt. Saute until tomatoes are somewhat cooked.
Baking: Spoon the tomato mixture on the fish fillet. Bake in the preheated oven until fish is flaky for about 10 mins.
VARIATIONS
Pan-sear the fish along with the onions and tomatoes for a one-pot recipe.
Include some dry white wine or chicken stock, and finish off with finely chopped parsley for a rich flavor.
If you prefer, skip the onions and tomatoes. Simply add chopped garlic, lemon juice, and butter.
You can also add some of your favorite dried herbs for an extra kick.
To keep things simple, you may simply bake the fish as directed and serve it with alfredo sauce, chimichurri, or tonkatsu sauce.
You may use cajun seasoning to marinate your fish for a different flavor.
You can add some blanched spinach and top with some grated Parmesan cheese to give this recipe a delicious spin.
Make a fish taco by stuffing the fish in a taco, top with some Pico de Gallo and taco seasoning.
FREQUENTLY ASKED QUESTIONS
How does swai fish taste?
Swai tastes neutral and it does not have a very strong fishy odor. It is a white fish that is tender and cooks very quickly. It works with almost all types of seasoning. It is cheap and versatile compared to other seafood.
Where can I buy swai fillet?
Swai fillet is available in the frozen section of almost any grocery store. Some stores also sell fresh swai fillets. They look very similar to tilapia fillets.
How can I thaw frozen fish in a refrigerator?
To thaw frozen fish properly, place it in the refrigerator overnight. This will allow the fish to thaw gradually and prevent it from spoiling. As an alternative method for thawing fish, place it in a sealable plastic bag, and immerse it in cold water until thawed.
Can I use tilapia instead of swai?
Yes, you can use tilapia instead of swai in this recipe. In fact, any white fish can be used instead of swai.
Can I marinate the swai fish?
Yes, if you have some extra time in hand, it is always a great idea to marinate the fish. Marination gives some time for the flavors to be properly infused in the fish making it tastier and juicier.
Can I pan-sear the fish instead?
Yes, you can make this as a one-pan recipe if you wish. In that case, use a bigger pan to cook the fish and the veggies at the same time.
SERVING SUGGESTIONS
I served the baked swai on a bed of 'Burnt Garlic rice' with Roasted asparagus on the side along with some fresh cucumbers and lemon wedges.
Due to the usage of tomatoes, this baked dish also goes very well with linguine and pasta.
You may also pair it with mashed potatoes, grilled vegetables, and roasted asparagus.
STORING SUGGESTIONS
If you have any leftover, store it in an airtight container and refrigerate for up to 3 days. Heat through in a microwave before serving.
BAKED SWAI
Ingredients:
- 1 lb Swai fillet
- 1 onion chopped
- 1 tomato diced
- 2 tbsp minced garlic
- 1 tbsp lemon juice
- 1 tbsp lemon zest
- 1 tsp crushed peppercorn
- 1 tbsp olive oil
- salt to taste
Instructions:
- Preheat oven to 400F.
- Marinate the fish with 1tbsp lemon juice, salt, and pepper.
- In a pan, heat the olive oil. When the oil is hot, add the minced garlic.
- When the garlic is fragrant, add the chopped onion and stir.
- Add the tomatoes, lemon zest, and salt. Cook until tomatoes are a little mushy.
- Spoon the tomato mixture on the fish fillet.
- Bake in the preheated oven until fish is flaky for about 10 mins.
Notes:
- This recipe works equally well with rockfish or tilapia too.
- Marinate the fish longer for better results.
- You can add herbs for extra flavor.
- You can add some blanched spinach and top with some parmesan to give this recipe a spin.
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