How to Cook Swai Fish in the Oven: A Step-by-Step Guide

Swai fish is a tasty, affordable white fish that is perfect for baking in the oven. With its mild flavor and flaky texture when cooked, swai can be enjoyed by even picky eaters. The key to cooking swai in the oven is keeping it simple to let the delicate flavor shine through. This easy method results in moist, tender swai fillets coated in flavorful spices and ready in under 30 minutes.

What is Swai Fish?

Swai fish, also known as basa or tra fish, is a type of white fish native to Southeast Asia. It belongs to the catfish family but has a mild taste and light texture similar to tilapia or flounder. Compared to other white fish, swai is affordably priced, which makes it a budget-friendly option for buying fish in bulk.

Swai is a sustainable seafood choice as it is mostly farm-raised in Vietnam in indoor ponds. However, it’s important to check for eco-certified brands when purchasing swai to minimize health concerns related to how the fish is raised and treated.

With its lean protein, heart-healthy fats, and wealth of nutrients like selenium and vitamin B12, swai is a healthy addition to your diet. It can be substituted for nearly any mild white fish like tilapia, cod, snapper, sole, and flounder in recipes.

Benefits of Baking Swai

Cooking swai in the oven is one of the quickest, easiest methods to prepare it. Here are some of the benefits of baking swai fillets:

• Retains moisture and flavor: The high heat of the oven cooks the fish fast to help seal in the natural juices and delicate swai flavor. Baking gives you tender, flaky results without drying out the fish.

• Easy cleanup: Baking fish on a foil-lined sheet pan prevents sticking and contains any mess. Once cooled, you can just toss the foil.

• Hands-off cooking Simply season the fillets pop them in the preheated oven set a timer, and let the oven do the work.

• Versatile: Swai fillets baked plain are great served over rice or greens. Or easily dress them up with citrus, herbs, spices, glazes, or sauce.

• Makes weeknight meals: Baked swai cooks quickly and goes great with veggie sides for fast, no-fuss dinners.

Step-by-Step Guide: How to Bake Swai Fillets

With minimal prep time and just 10 minutes in the oven learn how easy it is to make moist flaky baked swai fillets in these 6 simple steps

Ingredients:

• 4 (4-ounce) swai fillets
• 1 teaspoon seasoned salt
• 1⁄2 teaspoon garlic powder
• 1⁄2 teaspoon onion powder
• 1⁄2 teaspoon dried oregano
• 1⁄4 teaspoon paprika
• 1⁄4 teaspoon black pepper
• 1⁄4 teaspoon red pepper flakes (optional)
• Cooking spray

Directions:

1. Preheat oven to 400°F. Preheat your oven while you prepare the fillets.

2. Mix seasonings. In a small bowl, combine the seasoned salt, garlic powder, onion powder, oregano, paprika, black pepper, and optional red pepper flakes.

3. Prepare baking sheet. Cover a rimmed baking sheet with aluminum foil and lightly coat with cooking spray. The foil makes for easy cleanup.

4. Season fish. Arrange fillets in a single layer on the baking sheet. Lightly mist both sides with cooking spray then sprinkle seasoning mixture evenly over fillets, gently pressing to adhere.

5. Bake for 10 minutes. Bake fish for about 10 minutes, until it flakes easily and is opaque throughout.

6. Rest 5 minutes. Immediately remove fish from oven and let rest 5 minutes before serving. Enjoy!

Tips for Best Results:

• For food safety, use a food thermometer to check fish reaches 145°F at the thickest part.

• If using frozen fillets, increase baking time by 2-3 minutes until fish is cooked through.

• For larger or thicker fillets, bake 11-14 minutes depending on thickness.

• Let the baked fish rest a few minutes after cooking for easier serving.

• Store leftovers refrigerated up to 3 days. Reheat gently before serving.

Simple Variations & Serving Suggestions

The beauty of this easy oven-baked swai recipe is how versatile it is. Swap out the seasonings, add a glaze or marinade, or change up the sides for totally different flavor profiles.

Here are some easy ways to put your own spin on baked swai fillets:

• Switch up the spice blend, using Cajun seasoning, Italian herbs, jerk seasoning, lemon pepper, etc.

• Marinate fillets for added flavor – lemon juice, lime juice, teriyaki sauce, salsa, and vinaigrettes all work well.

• Brush fillets with olive oil or melted butter and add herbs like dill, basil, cilantro, or parsley.

• Top fish with sliced lemons, limes, or oranges for a fresh citrus flavor.

• Glaze fillets with honey, brown sugar, Thai chili sauce, barbecue sauce, etc. for sweet and savory flavors.

• Serve baked swai with rice, roasted veggies, salads, pasta, tacos – get creative with sides!

By keeping the fillets simple and letting the mild swai flavor shine through, it makes a perfect canvas to add any toppings and pair with your favorite sides.

More Swai Fish Recipe Inspiration

If you’re new to cooking swai fish at home, try these easy oven-baked swai recipes for more inspiration:

Lemon Thyme Baked Swai

Coat fillets with olive oil, lemon juice, and thyme for a fresh lemon flavor. The bright acidity of the lemon complements the mild swai fish. Serve with rice pilaf or roasted potatoes.

Panko Crusted Baked Swai

For a crispy, crunchy coating, dredge seasoned fillets in egg then panko breadcrumbs before baking. The panko gives you the satisfaction of fried fish minus the grease.

Cilantro Lime Swai Fish Tacos

Season fillets with a southwestern blend of spices and lime juice. Serve in warm tortillas with pico de gallo, avocado, and cabbage for easy fish tacos.

Baked BBQ Swai Sandwiches

Glaze seasoned fillets with your favorite barbecue sauce before baking. Serve on buns with coleslaw for a hearty, satisfying meal.

Lemon Butter Baked Swai

Top fillets with sliced lemons and a pat of butter before baking for a restaurant-worthy presentation. The butter bastes the fish while cooking.

Frequently Asked Questions

Here are answers to some common questions about cooking swai fish fillets in the oven:

How long do you bake swai fish fillets?

For 4-ounce frozen fillets, bake at 400°F for about 12-14 minutes. Thicker or larger fillets may take 14-16 minutes. Check internal temperature reaches 145°F.

Can you bake swai from frozen?

Yes, you can bake swai directly from frozen. Just increase cook time by 2-3 extra minutes. Be sure fish reaches safe internal temperature.

What can I use instead of swai?

Swai has a mild flavor similar to tilapia, cod, flounder, sole, and snapper. You can use any of these as substitutes in recipes.

Is swai fish healthy to eat?

Swai is a lean, low-fat protein that provides important nutrients. For best results, look for sustainably raised swai fish certified by third party organizations.

What sides go good with baked swai?

Some delicious options include rice, quinoa, roasted veggies, sautéed greens, salad, pasta, sweet potatoes, bread, and fresh fruit.

The Takeaway

Cooking swai fillets in the oven is one of the easiest fish dinners. With minimal prep, you can have flaky, moist baked swai on the table in under 30 minutes. Simply coat fillets in your choice of seasoning blends or marinades and bake until cooked through. Pair with your favorite veggies or grains for fast, healthy weeknight meals. Experiment with different seasonings and try baking swai in tacos, sandwiches, fish cakes, and more for easy variations. In no time, oven-baked swai can become a tasty staple in your dinner routine.