Swai Filets Greek Basil Garlic Parmesan Recipes

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EASY GARLIC SWAI FISH



Easy Garlic Swai Fish image

Low-fat, low-calorie, easy, and delish! Swai is also known as basa and is less expensive. It has a very mild flavor and is as close to chicken as fish can get - not fishy at all!

Provided by LaDonna Lonberger Sanders

Categories     Seafood     Fish

Time 20m

Yield 1

Number Of Ingredients 4

cooking spray
1 teaspoon minced garlic
1 (4 ounce) fillet swai fish
1 pinch Greek seasoning, or to taste

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

SWAI FILETS - GREEK BASIL, GARLIC PARMESAN



Swai Filets - Greek Basil, Garlic Parmesan image

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

12 ounces swai fillets (2 Filets. Some are larger, some are smaller)
2 tablespoons extra virgin olive oil
1 teaspoon fresh greek basil (or sweet basil if you can't find the Greek version)
1 teaspoon garlic powder
2 tablespoons grated parmesan cheese (one for each filet)
1 lemon, juice of
salt and pepper (optional)

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

SWAI WITH SPICY LENTILS



Swai With Spicy Lentils image

Swai is a terrific choice for those who don't like a fishy fish. It is economical, low in fat, and low in calories. This recipe is an adaptation of another I'd seen here on food.com, but I had made so many substitutions I decided to submit it so I had a more accurate picture nutritionally.

Provided by WendyMaq

Categories     Low Cholesterol

Time 45m

Yield 4 serving(s)

Number Of Ingredients 11

3/4 cup lentils
1/4 teaspoon ground turmeric
2 cups fat-free low-sodium chicken broth
2 teaspoons olive oil
1 1/2 teaspoons cumin
1 tablespoon ginger, grated
1/2 teaspoon cayenne
1 tablespoon lemon juice
2 teaspoons coriander
1 lb swai fillet
4 cups cabbage, chopped

Steps:

  • Combine lentils, turmeric and stock in a saucepan. Bring to a boil then reduce heat, cover and simmer for 20 minutes.
  • When lentils are ready (or just before) In a large pan heat , stir fry cumin, ginger, and cayenne for a few seconds then add lentils. Stir to combine.
  • Add lemon juice and coriander. Stir gently.
  • Lay the Swai atop the lentils, cover the pan, and cook on low heat for 10 minutes, turn the fish and cook for 10 minutes more.
  • Absolutely not necessary, but we serve this over chopped cabbage and use a little bit of sauce similar to that on a fish taco (with non-fat yogurt as a substitute for mayo). When I have found our perfect combo, I will amend this recipe to add it.

Nutrition Facts : Calories 244, Fat 10.2, SaturatedFat 2.1, Cholesterol 62.4, Sodium 162.4, Carbohydrate 14.7, Fiber 5, Sugar 3.2, Protein 24.2

GREEK BASIL, GARLIC, PARMESAN SWAI



GREEK BASIL, GARLIC, PARMESAN SWAI image

Categories     Fish     Bake     Dinner

Yield 2 servings

Number Of Ingredients 7

12 ounces swai fillets (2 Filets. Some are larger, some are smaller)
2 tablespoons extra virgin olive oil
1 tablespoon fresh greek basil (or sweet basil if you can't find the Greek version)
1 teaspoon garlic powder
2 tablespoons grated parmesan cheese (one for each filet)
1 lemon, juice of
salt and pepper (optional)

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 -20 minutes (times may vary according to your oven'€™s performance and size of fillets). Usually, if the meat flakes easily with a fork, it's pretty much done.

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