How Long to Cook Swai Fish on the Stove

Swai fish is a versatile and tasty white fish that is growing in popularity Though swai can be prepared in various ways, many home cooks choose to pan fry or bake this mild fish. When cooking swai on the stove, proper timing is important to prevent over or undercooking This guide will provide tips on how long to cook swai fillets or whole fish on the stovetop or in the oven.

What is Swai Fish?

Swai fish, also known as iridescent shark, Basa fish or pangasius, is a freshwater fish native to Southeast Asia. The fish is farmed extensively, especially in Vietnam and China. In the US, swai is marketed as a budget-friendly alternative to pricier white fish like tilapia, cod and sole.

Swai has white, flaky flesh with a delicate mild flavor profile. The fillets cook up moist and tender when properly prepared. Swai takes well to a variety of seasonings and sauces. It can be fried baked, broiled, grilled or used in chowders and fish tacos.

Factors That Affect Swai Cooking Time

Several factors impact how long it takes to cook swai fish to perfection:

• Thickness – Thinner fillets or steaks will cook faster than thicker cuts. A good rule of thumb is to allow 8-10 minutes of cooking time per inch of thickness.

• Cooking method – Frying, grilling or broiling will cook the fish more quickly compared to baking or poaching.

• Temperature – Cooking swai at a higher temperature decreases cooking time.

• Whole vs fillet – Fillets cook faster than cooking a whole fish with the skin and bones intact.

• Additions – Breading, sauce or stuffing will lengthen the cooking time.

• Doneness – Swai can be cooked to various stages from translucent (rare) to opaque and flaky (well-done). Well-done fish requires more cooking time.

How to Tell When Swai is Done

Checking for doneness is crucial to prevent overcooking. Here are some ways to test if the swai is fully cooked:

• The flesh turns opaque and flakes easily with a fork.

• A knife inserted into the thickest part feels warm when touched to your lip or the inside of your wrist.

• The fish separates into moist, flaky segments.

• The internal temperature reaches 145°F.

• The fillet surface appears browned or blistered.

If the swai flesh is still translucent or gelatinous, it needs a bit more cooking time. It is better to slightly undercook than overcook this delicate fish.

Pan Frying Swai Fillet or Steak

Pan frying is a quick and easy way to cook individual swai fillets or steaks on the stovetop. Use a sturdy nonstick skillet and add just enough oil to coat the bottom. Here are general guidelines for pan frying swai based on thickness:

• 1/4 to 1/2 inch thick – 3 to 4 minutes per side
• 1/2 to 3/4 inch thick – 4 to 5 minutes per side
• 3/4 to 1 inch thick – 6 to 8 minutes per side

Reduce heat if the fish begins browning too quickly. Breading or extra oil will increase cooking time. Finishing the fish in the oven allows it to cook through without over-browning.

For example, for four 4 ounce pan-fried swai fillets that are 1/2 inch thick:

• Preheat nonstick skillet over medium heat and add oil
• Season fillets and dredge in flour, cornmeal or breadcrumbs
• Add fillets and pan fry for 4 minutes on the first side
• Flip and cook for 3 more minutes
• Transfer the skillet to a 400°F oven for 2-3 minutes to finish cooking

Baking Swai Fillets or Steaks

Baking is an easy hands-off way to prepare swai. Arrange breaded or seasoned fillets on a lightly greased baking sheet. Bake at 400°F to 450°F based on thickness:

• 1/4 to 1/2 inch – 10 to 12 minutes
• 1/2 to 3/4 inch – 12 to 15 minutes
• 3/4 inch or more – 15 to 18 minutes

Flip the fillets halfway through bake time for even cooking. Add 3-5 minutes if the fish is stuffed or topped with sauce. Check for doneness when the minimum bake time is reached.

For example, to bake four 4 ounce swai fillets that are 3/4 inch thick:

• Preheat oven to 425°F
• Arrange fillets on greased baking sheet
• Brush with oil or melted butter and season as desired
• Bake for 15 minutes, flipping halfway through
• Check for doneness and bake 1-2 minutes more if needed

Pan Roasting a Whole Swai Fish

For a whole fish, estimate 10 minutes per inch of thickness at the thickest part of the fish. Here are approximate pan roasting times for average swai weights:

• 1 pound fish – 15 to 20 minutes
• 1.5 to 2 pounds – 20 to 25 minutes
• 2.5 to 3 pounds – 25 to 30 minutes

Follow these tips for pan roasting a whole swai:

• Pat the fish dry and season inside and out
• Preheat a large ovenproof nonstick pan over medium-high heat
• Add just enough oil to coat the bottom of the pan
• Lay the fish in the pan and cook for 2-3 minutes per side until browned
• Transfer the pan to a 375°F oven and finish roasting to desired doneness
• Baste the fish with pan juices every 5 minutes
• Allow the fish to rest 5 minutes before serving

The flesh should flake easily and separate from the backbone when fully cooked. If the tail section is still translucent, return to the oven for a few more minutes.

Grilling Swai Fillets or Steaks

The intense dry heat of grilling cooks swai fillets quickly. Follow these guidelines when grilling swai based on thickness:

• 1/4 to 1/2 inch – 4 to 5 minutes per side
• 1/2 to 3/4 inch – 5 to 7 minutes per side
• 3/4 to 1 inch – 8 to 10 minutes per side

Brush fillets lightly with oil before grilling. Turn carefully to prevent sticking and flaking. Move to a cooler part of the grill if fish is browning too fast. Check for doneness a minute or two before minimum cook time is up.

For example, to grill four 6 ounce skinless swai steaks that are 3/4 inch thick:

• Oil the grill grate and preheat grill to medium-high
• Brush steaks lightly with oil and season as desired
• Grill steaks for 7 minutes, flip and grill 6 minutes more
• Check for doneness and give steaks 1-2 more minutes if needed

Tips for Preventing Overcooked Swai

It can be tricky nailing the ideal cooking time for swai fish. A minute or two too long can lead to dry, rubbery results. Here are some tips to keep the swai moist:

• Go for thinner fillets or steaks that cook quickly
• Use moderate heat to avoid over-browning
• Cook in batches to prevent crowding the pan or grill
• Wrap in foil or use a fish basket on the grill
• Finish thicker fish in the oven at 375°F
• Allow fish to rest before serving to complete cooking

Swai fish offers a quick-cooking, budget-friendly alternative to pricier white fish. Mastering the ideal cooking times for various preparations results in tender, flaky swai fillets and steaks with every use. Adjust cook times based on thickness, temperature and doneness preferences for best results.