If you want to switch it up and add some toppings, these yummy sauces go well with Baked Swai Fish: Greek Tzatziki Cucumber Yogurt Sauce Recipe, Basil Pesto Sauce Recipe, or Creamy Garlic Yogurt Dill Sauce. Check out Kale Salad Recipe With Raisins And Sunflower Seeds, Broccoli Apple Salad – Healthy No Mayo, and Zucchini Radish Salad for a few wholesome options. We love to serve healthy sides with this fish. Now it is ready to be cooked and seasoned. No matter the method of preparation, you should rinse the fish under cold water to remove any ice pieces. Should You Rinse Frozen Fish Before Cooking It? These cooking processes keep the fish moist while cooking it thoroughly.īe sure to season the fish halfway through cooking time, after it has thawed enough that the seasonings will stick to the fish filet. If you are cooking Swai fish from frozen baking, poaching, or steaming are the best methods of preparation. Thawing is not a necessary step when cooking frozen Swai fish. If you add salt to it while cooking, you can also increase the sodium content. Yes! It is full of protein and also contains the nutrients of selenium, niacin and vitamin B12. Be sure to use parchment paper on the baking sheet for easy clean-up.Bake in the oven at 450 degrees for about 10 minutes or until the fish is fully cooked and. Olive oil is optional, but it does make the fish more juicy and adds flavor Coat a baking sheet with cooking spray and place the Swai on it.Fish will be fork tender and perfectly cooked through. Add fish fillets two at a time to pan and sear 4 to 5 minutes on each side. Curbside at Victoria HEB plus Curbside at Victoria HEB plus. Add recipe ingredients to your shopping list Skip To Content. Lay fish filets out on a parchment paper-lined baking sheet. How to make Crispy Roasted Garlic Swai - prep & cook time, serving size, nutritional info, ingredients. Rub seasonings to coat fish, then flip it over and repeat on the other side. Line a baking sheet with parchment paper so the fish doesn’t stick while baking.ĭrizzle on olive oil, then sprinkle on seasonings. All are crowd-pleasers! How To Make Baked Swai Fish Bake for 30 minutes or until fish is cooked through to its center. Place the seasoned swai fish fillet in a parchment paper-lined baking sheet. Love fish as a main course? Check out Air Fryer fish dishes such as Air Fryer Frozen Gorton’s Beer Battered Fish, Air Fryer Whole Fish Recipe, or Frozen Salmon Burgers In Air Fryer. Preheat oven to 285F, Coat the fish in the spices and fresh herbs before it is placed in the oven. Swai Fish has a mild flavor that will compliment any ingredients that you pair with it. instructions Preheat oven to 375 degrees F Make the rub: In small bowl, combine the paprika, onion powder, garlic powder, salt, thyme, black pepper, cayenne. This recipe is great basis for tender, juicy fish that you can then top with yummy sauces, roasted veggies, or additional seasonings to your taste. You can start with salt, pepper, and garlic powder, but feel free to use any seasonings you love on fish. This healthy fish recipe is so easy! Just season and bake for a main course that is hearty and flavorful.
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