Greek Basil Garlic Parmesan Swai Recipes
SWAI FILETS - GREEK BASIL, GARLIC PARMESAN
Swai is a relatively new fish in the meat counters of my area of the country. While shopping at Sam's, I saw the bags of frozen Swai fillets and they looked so good that I decided to buy them even though I did not know what the heck a Swai was. I think that what appealed the most to me was the price; $3.99 per pound, wow! So, I brought it home and Googled it. Swai is apparently similar in behavior to the catfish. It comes from the Mekong Delta and other areas of Southeast Asia (Thailand, Laos and Vietnam). It is considered a white fish and it is sweet, mild in taste and nice and flaky. Since I had a whole bag of the fillets, I decided to experiment a bit and cooked them different ways. I fried it, baked it, grilled it, etc. It turned out great every way I tried it. However, my favorite experiment is as follows below.
Provided by Fabio
Categories Vietnamese
Time 30m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- 1) Preheat oven to 350 degrees F.
- 2) Mix olive oil, garlic powder and basil in a small bowl.
- 3) Place filets into a greased baking pan long enough to hold a fully-flattened filet. (I use olive oil cooking spray).
- 4) Sprinkle lemon juice over the filets and let them stand for 10 minutes.
- 5) Brush olive oil/spice mixture over one side, flip and brush the other side.
- 6) Sprinkle Parmesan over the fillets.
- 7) Bake for 15 minutes (times may vary according to your oven's performance). Usually, if the meat flakes easily with a fork, it's pretty much done.
Nutrition Facts : Calories 353.8, Fat 25.1, SaturatedFat 5, Cholesterol 98, Sodium 244.6, Carbohydrate 3, Fiber 0.2, Sugar 0.7, Protein 28.2
EASY GARLIC SWAI FISH
Steps:
- Spray a nonstick skillet with cooking spray; heat over medium-high heat. Cook and stir garlic in hot skillet until lightly browned and fragrant, about 1 minute. Move garlic to one side of skillet.
- Place swai fish into the skillet and season with Greek seasoning. Spoon garlic onto top of fish. Cook until edges of fish are white and bottom is browned, about 5 minutes. Flip fish and cook until fish flakes easily with a fork, about 5 minutes more.
Nutrition Facts : Calories 158.4 calories, Carbohydrate 1.1 g, Cholesterol 53.4 mg, Fat 8.7 g, Fiber 0.1 g, Protein 17.9 g, SaturatedFat 2 g, Sodium 127.6 mg
SEASONED SWAI FISH FILLET
I typically do not like fish. However, I love this one! It is light-tasting, and, in my opinion, does not have that 'fishy taste.' I serve this fish with English peas or green beans and wild rice or rice pilaf.
Provided by Allie
Categories Seafood Fish Swai Recipes
Time 25m
Yield 4
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Spray a shallow pan or baking sheet with cooking spray.
- Place fish fillets into the prepared pan.
- Heat margarine in a saucepan over medium heat. Mix white wine, lemon juice, cilantro, garlic, salt, and black pepper into the melted margarine; simmer sauce for 2 minutes. Generously spoon sauce over fish fillets. Sprinkle fillets with paprika.
- Bake in the preheated oven until fish flakes easily with a fork, 10 to 12 minutes.
Nutrition Facts : Calories 198.5 calories, Carbohydrate 1.7 g, Cholesterol 55.8 mg, Fat 12.5 g, Fiber 0.4 g, Protein 16.6 g, SaturatedFat 2.5 g, Sodium 714.9 mg, Sugar 0.4 g
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