Do you want a last-minute dinner that’s wholesome, fast, and simple? Fear not!! My oven-baked fast and simple Swai fish recipe is right here to rock your dinner! You might be beginning with frozen Swai fish fillet and they are going to be prepared in your plate in lower than half-hour.
After an extended day at work, who has time to come back house, thaw the fish, AND prepare dinner it for dinner? Not me!! Effectively, I’m a vegetarian now however again once I had a company job, it was a battle to search out time to prepare dinner (regardless of my ardour for cooking!). And that is how this recipe was born! My oven-baked swai fish is a fast, straightforward, and scrumptious method to handle your dinner dilemma!
Reading: How long to bake swai
What this recipe works
- You don’t must thaw the fish. This recipe begins with utilizing frozen fish! There isn’t any must thaw the fish previous to cooking them within the oven. Simply make certain the inner temperature of the fish is not less than 145F.
- The seasoning of the recipe consists of pantry gadgets – salt, pepper, seasoned salt, onion powder, garlic powder, dried oregano, and purple pepper flakes.
- This can be a wholesome method to benefit from the fish. There isn’t any additional breading or extreme quantity of butter within the recipe.
What’s swai fish?
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Swai fish is a impartial taste, white-fleshed fish that has supply of selenium, niacin, vitamin B12 relying on how it’s raised.
Is swai fish wholesome?
Swai fish itself is a wholesome fish. However, how this fish was farmed raises plenty of environmental and well being considerations equivalent to extreme utilization of disinfectants, anti-parasitic, and antibiotics. I like to recommend buying a model with eco-certification to reduce these considerations.
Can you utilize different kinds of fish?
YES!! Completely! These are the fish that can work for this recipe!
- Pacific cod
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I’d say tilapia has the closest style and texture to swai fish. It’s a freshwater fish that could be a lean supply of protein, low in fats. However, tilapia has related farming considerations as swai fish. I like to recommend buying tilapia from the U.S., Canada, or Netherland (keep away from China).
I additionally wish to be aware that wild-caught fish is at all times higher than farm-raised fish. And attempt to purchase a fish with eco-certification manufacturers.
How to prepare dinner swai fish within the oven
- Preheat oven to 400F.
- Put together the seasoning for the fish. You possibly can at all times customise your seasoning by including or omitting the spices of your selection.
- Spray the fish with cooking spray so the seasoning will follow the fish.
- Bake the fish for 10 to 12 minutes.
- Flip off the oven however go away the fish within the oven for quarter-hour so the fish continues to prepare dinner.
- Get pleasure from.
- You possibly can at all times rinse your fish fillet underneath chilly water, pat them dry with a clear kitchen towel earlier than seasoning the fish.
- In case your fish fillet is greater than 4 ounces, improve the cooking time. For instance, in case your fish is 6 ounces, I like to recommend baking them within the oven for 14 to 16 minutes, flip off the oven, and go away within the oven for 10 to fifteen minutes.
- You possibly can customise by including completely different seasonings equivalent to Outdated Bay or lemon and herb seasoning. It’s also possible to management the spice stage by including or omitting the purple pepper flakes.
- The cooked fish will hold within the fridge for as much as 3 days in an air-tight container.
Craving a extra wholesome & fast seafood-inspired dinner?
Take a look at my “Fish stick taco” and “Fish stick sushi bowl with spicy mayo“
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