![]() ![]() ![]() For example, if your fish is 6 ounces, I recommend baking them in the oven for 14 to 16 minutes, turning off the oven, and leave in the oven for 10 to 15 minutes. If your fish fillet is bigger than 4 ounces, increase the cooking time.You can always rinse your fish fillet under cold water, pat them dry with a clean kitchen towel before seasoning the fish.Turn off the oven but leave the fish in the oven for 15 minutes so the fish continues to cook.Spray the fish with cooking spray so the seasoning will stick to the fish.You can always customize your seasoning by adding or omitting the spices of your choice. And try to buy a fish with eco-certification brands. I also would like to note that wild-caught fish is always better than farm-raised fish. I recommend purchasing tilapia from the U.S., Canada, or the Netherlands (avoid China). However, tilapia has similar farming concerns as swai fish. It is a freshwater fish that is a lean source of protein, low in fat. I'd say tilapia has the closest taste and texture to swai fish. YES!! Absolutely! These are the fish that will work for this recipe! I recommend purchasing a brand with eco-certification to minimize these concerns. However, how this fish was farmed raises lots of environmental and health concerns such as excessive usage of disinfectants, anti-parasitic, and antibiotics. Swai fish is a neutral flavor, white-fleshed fish that has a good source of selenium, niacin, and vitamin B12 depending on how it is raised. There is no extra breading or excessive amount of butter in the recipe. This is a healthy way to enjoy the fish.The seasoning of the recipe consists of pantry items - salt, pepper, seasoned salt, onion powder, garlic powder, dried oregano, and red pepper flakes.Just make sure the internal temperature of the fish is at least 145F. This recipe starts with using frozen fish! There is no need to thaw the fish prior to cooking them in the oven. And this is how this recipe was born! My oven-baked swai fish is a quick, easy, and delicious way to take care of your dinner dilemma! Why this recipe works Swai fish is a type of white fish with a mild flavor and flaky texture that is native to Vietnamese rivers.After a long day at work, who has time to come home, thaw the fish, AND cook it for dinner? Not me!! Well, I am a vegetarian now but back when I had a corporate job, it was a struggle to find time to cook (despite my passion for cooking!). It is also known as Vietnamese catfish, basa fish, and iridescent shark, but it is neither a basa nor a type of shark. Swai fish is also high in DHA, which helps with cognitive function. ![]() Swai fish has a well-known mild and sweet flavor, and because it is high in omega-3 fatty acids, including it in one’s diet can help to improve cardiovascular health and reduce the risk of death from heart disease. Tilapia tends to be fattier than swai, and it can have darker bits to the flesh. Taste- and texture-wise, there’s not a huge difference, especially when the sauce is the star of the dish. If shopping in North America, one can find fresh tilapia, but swai will always be found frozen. What kind of fish does California Fish Grill use? Drizzle the sauce on the fish, garnish with parsley and serve immediately. As soon as the sauce bubbles, turn off the heat. In a sauce pan, heat the melted butter, then add the white wine and lemon juice.Turn the fish over gently and pan fry the other side until both sides are light brown with slightly crispy edges. Pan fry the Swai fish fillet, about 1-2 minutes on each side. Heat up a skillet on medium-high heat.Seasoned both sides of the fish with salt and ground black pepper. Rinse the swai fish fillets with cold water.Nutrition Facts: calories 157 calories, Carbohydrate 1 grams carbohydrates, Cholesterol 30 milligrams cholesterol, Fat 15 grams fat, Protein 1 grams protein, Saturated Fat 10 grams saturated fat, servingSize 2 people, Sodium 23 milligrams sodium, Sugar 1 grams sugar Ingredients: This recipe takes 10 mins from start to finish and rival the best seafood restaurant. ![]() Lemon Butter Swai Fish – tender and moist pan fried fish with lemon butter sauce. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |