12/10/2023 0 Comments Swai fish recipes oven friedPlace in hot 450º oven and bake for about 20 minutes total or until done and crispy on top. I find if you just dip them into a plate full of the coating, the first two get coated nicely and you run out of coating before all are coated! That’s ever so annoying! When all are coated, lay each filet onto your oiled pan. Holding the filets up (one at a time) by the tips, between your index finger and thumb in one hand, and with your other hand, spoon the coating over each filet on both sides to coat well. If you substitute a commercial mayo, you will have more difficulty getting good coverage, as it is so thick. There doesn’t have to be a LOT of mayo, but the entire surface must be moistened with it for the coating to adhere. You want to be sure not to miss any spots. ![]() Then brush each fish filet on both sides with a tablespoon of mayonnaise. Most important step here: Pat surfaces of fish dry with a paper towel. If you like things real spicy, you might want to increase the spice blend a bit or add more cayenne. Trust me on this one, use a metal pan.Ĭrush pork rinds and place in shallow bowl. DO NOT USE A GLASS/CERAMIC PAN OR SILICONE PAN LINER OR THESE WILL NOT BROWN PROPERLY. Rub a metal baking sheet (preferably non-stick) with olive oil. tilapia or swai filets (six filets about 5 oz. We just LOVE fish done this way, and my husband even enjoys this one! □ģ0 oz. To be quite honest, I never have any leftover to test that out. If you don’t want to make up the homemade mayo for this, I have, in a hurry, just used sour cream to coat the fish and this cooks up just as well with sour cream! □ Though I have not tried it yet, it has been reported by my blog readers that this fish, when leftover, reheats nicely in the microwave and STILL STAYS CRUNCHY! It of course, will reheat just fine in the oven, too. Though I mention tilapia and swai below, any mild fish will do for this recipe. Best of all, this recipe is Atkins Induction friendly! Unlike every coating I’ve tried doing with flax meal, this recipe really came out crisp! Even the bottoms of the filets were crispy and browned nicely! This coating also works well with cut-up chicken. Wish my husband were as fond of fried fish as I am. The cooked fish will keep in the refrigerator for up to 3 days in an air-tight container.I hate standing over a pan of hot, popping grease to do traditional deep frying.You can also control the spice level by adding or omitting the red pepper flakes. You can customize by adding different seasonings such as Old Bay or lemon and herb seasoning.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 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!).
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