PAN SEARED SWAI
Steps:
- 1. combine dry ingredients and coat Swai fillets both sides.
- 2. on medium high skillet, put olive oil and butter.
- 3. pan sear swai fillets 3 mins per side
- 4. I served over Orzo Spinach Garlic pasta ...see my other orzo pasta recipes.
SWEET DIJON BASA SWAI FISH (OR A FISH OF YOUR CHOICE)
Did you know that Basa can be as little as $3.99 a pound at most grocery stores? Yup and this hidden treasure is the most delicious, tender, fish I have ever had. It goes well with all fish recipes and is a great substitute for expensive fish. This recipe was so good my family wanted it again the very next day! Its sweet and tangy and just down right delicious.
Provided by tinkerbell773
Time 25m
Yield 4
Number Of Ingredients 6
Steps:
- Preheat oven to 425 degrees F (220 degrees C).
- Mix honey, mayonnaise, olive oil, mustard, and lemon juice together in a bowl.
- Place each fish fillet on separate pieces of aluminum foil. Drizzle honey sauce over each fish fillet. Gently wrap the aluminum foil around each coated fish fillet, crimping the foil together over the top to seal into a packet.
- Bake fillets in the preheated oven until fish flakes easily with a fork, about 13 minutes. Place one fish fillet on each serving plate and top with leftover sauce from foil packet.
Nutrition Facts : Calories 340.8 calories, Carbohydrate 19.7 g, Cholesterol 59.8 mg, Fat 22 g, Fiber 0.1 g, Protein 16.5 g, SaturatedFat 3.7 g, Sodium 317 mg, Sugar 17.6 g
PRYJ ON THE RIVER SWAI
Make and share this Pryj on the River Swai recipe from Food.com.
Provided by Pryjmaty
Categories < 4 Hours
Time 1h50m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Rinse fish and pat dry.
- Mix mustard, egg and hot sauce.
- Coat swai fillets in mustard sauce and marinate in the refrigerator for 1 hour.
- Spray a baking sheet with non-stick cooking spray.
- In a separate container, mix breadcrumbs, parmesan cheese, oregano and Old Bay seasoning.
- Remove the fillets from the mustard sauce and dredge both sides of each fillet in the breadcrumb mixture.
- Place the breaded fillets on the baking sheet.
- Bake at 375 degrees for 20-30 minutes or until fish is golden brown and flakes easily.
Nutrition Facts : Calories 282.8, Fat 12.5, SaturatedFat 5.3, Cholesterol 68.8, Sodium 1727.4, Carbohydrate 25.1, Fiber 3.6, Sugar 2.6, Protein 18.2
SPICY CATALINA SWAI
Tasty grilled fish fillet with a tantalizing color and zesty, zingy taste. I love to experiment with grilling fish and marinades, and this is one I've recently come up with. Recipe also works well with trout; haven't tried it with other types of fish, though. If cooking more than one fish, grill each in separate foil to preserve flavor.
Provided by spicytim
Time 20m
Yield 1
Number Of Ingredients 9
Steps:
- Preheat an outdoor grill for medium-high heat.
- Place a large piece of aluminum foil on a work surface; pinch edges together forming a boat-like shape to contain liquids. Pour Catalina dressing in the middle of the aluminum foil. Place fish fillet in the dressing, turning to coat fish in dressing completely.
- Mix chile-garlic sauce, garlic powder, ground black pepper, sea salt, red pepper flakes, mustard powder, and white pepper together in a small bowl. Coat both sides of fish fillet with spice mixture. Wrap aluminum foil around coated fish fillet and dressing, sealing the edges together.
- Cook fish on the preheated grill until opaque and flakes easily with a fork, 8 to 12 minutes.
Nutrition Facts : Calories 541.6 calories, Carbohydrate 27.4 g, Cholesterol 55.7 mg, Fat 40.5 g, Fiber 1.1 g, Protein 17.1 g, SaturatedFat 6.1 g, Sodium 1917.6 mg, Sugar 21.5 g
SWAI WITH SPICY LENTILS
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
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
GRILLED SWAI AND ASPARAGUS PACKETS
I love making foil packet dinners. Who wouldn't love a full dinner with virtually no dishes to wash afterwards? This flavorful packet has tender, moist fish, and seasoned vegetables. It is incredibly versatile!
Provided by Mandy Strickland
Time 45m
Yield 4
Number Of Ingredients 9
Steps:
- Preheat an outdoor grill for medium heat. Tear off 4 large squares of aluminum foil and spray with cooking spray.
- Melt 1/3 of the butter in a skillet over medium heat. Toss asparagus, onion, dill, and seasoning blend with butter. Divide among the foil squares.
- Top vegetables with swai fillets. Place small pats of remaining butter over each fish fillet. Sprinkle liberally with seasoning blend. Place lemon slices on top. Fold up foil into packets, sealing seams tightly but leaving room inside for steam to circulate.
- Place packets directly on the grill and cook until swai flakes easily with a fork, 20 to 25 minutes. Open packets carefully and squeeze lemon juice over swai and vegetables.
Nutrition Facts : Calories 401.6 calories, Carbohydrate 14.8 g, Cholesterol 113.6 mg, Fat 32 g, Fiber 6.5 g, Protein 21.4 g, SaturatedFat 16.6 g, Sodium 229.7 mg, Sugar 2.7 g
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