Baked Swai fish recipe

Baked Swai Fish Recipe

baked swai fish recipe by Robert LoescherOur Baked Swai Fish recipe is a healthy way to add fish to your diet. With a few simple ingredients and some easy preparation, you can create a memorable dinner for your family or guests. You do not need master chef skills. No obscure ingredients are required. In fact, no cutting, chopping or mincing is required. Serve a five-star meal with almost no effort.

 

 


 

About Swai Fish

Swai is a white fish usually sold in fillet style. It features a flaky texture with a light sweeter taste. Cooking wise, Swai works well with baking, grilling, and broiling. You can easily find Swai at seafood markets as well as the freezer section of most grocery stores. We love to use Swai because it takes well to most sauces.

Baked Dijon Swai Fish

Prep Time: 30 minutes

Cook Time: 30 minutes

Total Time: 1 hour

Yield: 4 servings

Baked Dijon Swai Fish

Baked Dijon Swai Fish with Roasted Potatoes

Ingredients

  • 4 Swai Fish fillets (thawed)
  • 3 tbsp of melted butter
  • 2 tbsp of lemon juice
  • 1 tsp of sea salt
  • 2 tbsp of ground pepper
    Dijon Sauce
  • 1/3 cup of whole black mustard seeds
  • 1/4 cup of Sunflower Seed Oil
  • 2/3 cup of Plain Greek Yogurt
  • 1/2 cup of Dijon Mustard

Instructions

  1. Place fillets in baking dish. Add butter and lemon juice to dish. Add enough water to cover the fillets half way up.
  2. Sprinkle pepper and salt on top of the fillets. Cover and place in the refrigerator for 30 minutes. Marinating the fish in this manner will enhance the flavor.
  3. In a separate pan, add sunflower seed oil and mustard seeds. Turn on high until mustard seeds begin to POP. Remove from heat.
  4. Add Dijon mustard and greek yogurt. Mix ingredients until smooth.
  5. Remove marinated fillets from refrigerator. Place each fillet on a sheet of aluminum foil.
  6. Cover each fillet with the Dijon sauce. Wrap the foil into a loosely fitting tent.
  7. Place foil packages onto a baking sheet. Bake in oven at 350 degrees for 20-25 minutes.
  8. Remove foil packs from oven. Open foil packs and let cool for 1-3 minutes. Bake slightly longer for a crisper texture.
  9. Serve with a nice potato or vegetable side.
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Fresh versus Frozen Fish

Most urban areas feature fresh seafood markets. Our experience teaches us that fresh fish tastes better than frozen. However, fish loses its’ “freshness” quicker than most meats. Unless you plan to cook your fish within two days of purchase, you should consider the option of buying frozen fillets. Most frozen fish fillets use a technique called “flash freezing” where the fish are frozen at their peak freshness. If you take the time to explore the frozen fish section of your local grocery store, you can find fresh fish at great prices. Remember to look for “flash frozen” fish.

Healthy Substitutes

Many times when you try to make fancy recipes, you are asked to use very rich ingredients. Indeed, our baked swai fish recipe calls for Dijon mustard. Grey Poupon no less. We also call for marinating the fish in real butter. Both these ingredients score low on the nutritional health chart. However, we also use mustard seeds and greek yogurt. Both score high on the health meter. Finally, you and your family win health wise any time you can introduce fish into your diet.

Looking Fancy

Most recipes forget the power of visual appeal. If the food looks bland on your plate, then it will taste bland. That is human nature. The best dinners will take “looks” into consideration. Our baked swai fish recipe uses whole black mustard seeds to offset the creamy Dijon and yogurt sauce. The first time we made this recipe, our guests were begging for more. Look at the photo and tell us you are not already thinking of a second plate. Of course, the delicious flavor does have a little to do with that.

Baked Swai Fish How-To Video (1:31 min)

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