PROVENCAL BAKED SWAI

Delicious baked Swai infused with Herbs de Provence in under 15 mins!!!

Earlier I had shared a baked swai recipe that had caramelized onions and tomatoes in it. This recipe is much simpler and can be prepared quickly. If you are looking for some quick lunch or dinner options, this is probably what you could try. The herb-infused buttery sauce is delectable and the fish will melt in your mouth. It is a straightforward recipe that has butter, lime juice, and herbs. I have named this simple baked recipe Provencal Baked Swai, because,  I have used the Herbs de Provence here as a seasoning spice.

WHAT IS HERBS DE PROVENCE?


Herbes de Provence is an aromatic mixture of dried Proven├žal herbs and spices, which traditionally includes thyme, fennel, basil, rosemary, tarragon, savory, marjoram, and oregano. It has a distinct flavor that can elevate almost any dish like chicken, stir-fried vegetables, grilled fish, salads, or soups. 

It is most commonly used in French cuisine, though it also works well with the Mediterranean cuisine.


HISTORY OF HERBS DE PROVENCE


The Herbs de Provence has an interesting history. It was one of the hidden gems of French cuisine, a hand-blended herb mix originally prepared by women in the Proven├žal region of France. It remained so until the 1970s when Julia Child brought it to the forefront while teaching French cooking all around the world. Today it is available in almost all grocery stores. 


TRADITIONAL RECIPE OF HERBS DE PROVENCE


Traditionally, the Herbs de Provence was much like other Indian and Middle Eastern spices whose recipe would vary from one region to another. It is however believed that the original recipe is a mix of herbs like basil, fennel, marjoram, parsley, rosemary, tarragon, bay leaf, and thyme. Lavender was not originally a part of the mix, but it was later incorporated to make it symbolic to its place of origin, Provence where lavender grew in abundance.

ABOUT THE RECIPE

This recipe of Provencal baked swai is as simple as it can get. Do not however judge it by its simplicity. It is one of the favorite baked recipes of my family. It can be whipped up just in a matter of minutes, making it a very favorable dinner choice on busy weeknights.



As the name suggests, the hero of this recipe is the Herbs de Provence. That is the only thing you need apart from common seasonings like salt and pepper. Whoever said you need a ton of ingredients to cook tasty food! 


Here is what you need to make this healthy, quick, and tasty baked fish.


INGREDIENTS


  • 2 swai fillet - I have used swai but honestly you can use any fish that you like. Any white fish fillet is preferable because the flavor of the herbs blend really well with them. So, you may use basa, tilapia, flounder, rockfish, cod, or halibut.
  • Lime juice - You may also use lemon juice or white vinegar
  • Minced garlic - I like my baked food to be garlicky, so I add lots of it. You may adjust the amount of garlic as per your preference.
  • Herbs de Provence - The real hero of the dish, either buy from the store or make your own at home.
  • Unsalted butter - Butter lends a richness to the recipe. You can substitute with olive oil, avocado oil, or canola oil.
  • Freshly crushed black pepper and salt for seasoning.


HOW TO MAKE IT?


The recipe is basically a 3 step process. Here is what you need to do.

  • Preheat oven. Meanwhile, mix all the ingredients to prepare a sauce. 
  • Slather the fish fillet with the sauce. 
  • Arrange on a greased pan. Bake the fish until done.

FREQUENTLY ASKED QUESTIONS

What can I use as a substitute for Herbs de Provence?

Italian herb mix can be used as a substitute for Herbs de Provence. Both contain almost the same herbs with the exception of lavender which is characteristic of Herbs de Provence.

Where can I buy Herbs de Provence without Lavender?

Many people consider the flavor of Lavender as soapy and like to avoid it. The Herbs de Provence without Lavender is not easily available. Most of the versions available in the grocery stores of the US have lavender. But, I found one on Amazon that is made in France. You can buy it here.

Can I use salmon to make this recipe?

Yes, you can use any fish but given the fact that salmon fillets are thicker, the baking time will be a little higher. If you are using salmon, I would suggest baking it for at least 18 minutes at 350F or until flaky.

SERVING SUGGESTIONS

Serve this baked on a bed of jasmine or basmati rice. You can also enjoy it with Burnt Garlic Rice, Scallion Rice, Turmeric Rice, or Egg Fried Rice. It will go well with cauliflower rice too. You can also convert it into a full meal by serving it with stir-fried or steamed vegetables, or salads.

STORING SUGGESTIONS

Store in an airtight container and consume within 3 days. I would not recommend storing cooked fish any longer because the flavor gets lost making it taste very bland.


PROVENCAL BAKED SWAI
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PROVENCAL BAKED SWAI

Yield: 2
Author: The GradChef
Prep time: 2 MCook time: 12 MTotal time: 14 M
Delicious baked Swai infused with Herbs de Provence in under 15 mins!!!

Ingredients:

  • 2 swai fillet
  • 1 tbsp lime juice
  • 2 tbsp minced garlic
  • 1 tbsp Herbs de Provence
  • 4 tbsp unsalted butter
  • 1 tsp black pepper
  • salt to taste

Instructions:

  1. Preheat the oven to 350F.
  2. Prepare the sauce by combining all the ingredients.
  3. Generously apply the sauce on the swai fillets and let them rest.
  4. Grease a baking pan and put the fillets on it.
  5. Bake for 12 minutes.
  6. Garnish as desired.

Notes:

  • This recipe works well with tilapia, rockfish, and salmon as well.
  • If you can, let the fish rest for a few minutes before baking, that way the flavor is more intense.
  • Serve it with rice and some steamed vegetables on the side to convert it to a full meal.

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The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
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