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    Home » MAIN ENTREE

    Oven-Baked Swai Fish Recipe

    Published Jan 31, 2018 · Updated Jun 30, 2025

    Jump to Recipe

    Do you need a last-minute dinner that's healthy, quick, and easy? Worry not!! My oven-baked quick and easy Swai fish recipe is here to rock your dinner! You are starting with frozen Swai fish fillets and they will be ready on your plate in less than 30 minutes. 

    Quick and Easy baked Swai Fish on a plate with side dish

    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!). 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

    1. You don't have to thaw the fish. This recipe starts with using frozen fish! There is no need to thaw the fish prior to cooking them in the oven. Just make sure the internal temperature of the fish is at least 145F.
    2. The seasoning of the recipe consists of pantry items - salt, pepper, seasoned salt, onion powder, garlic powder, dried oregano, and red pepper flakes. 
    3. This is a healthy way to enjoy the fish. There is no extra breading or excessive amount of butter in the recipe.
    Quick and Easy Swai Fish
    Quick and Easy Swai Fish

    What is swai fish?

    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.

    Is swai fish healthy?

    Swai fish itself is a healthy fish. However, how this fish was farmed raises lots of environmental and health concerns such as excessive usage of disinfectants, anti-parasitic, and antibiotics. I recommend purchasing a brand with eco-certification to minimize these concerns. 

    Can you use other types of fish?

    YES!! Absolutely! These are the fish that will work for this recipe! 

    • Catfish
    • Pacific cod
    • Sole
    • Flounder
    • Tilapia

    I'd say tilapia has the closest taste and texture to swai fish. It is a freshwater fish that is a lean source of protein, low in fat. However, tilapia has similar farming concerns as swai fish. I recommend purchasing tilapia from the U.S., Canada, or the Netherlands (avoid China). 

    I also would like to note that wild-caught fish is always better than farm-raised fish. And try to buy a fish with eco-certification brands. 

    How to cook swai fish in the oven

    1. Preheat oven to 400F.
    2. Prepare the seasoning for the fish. You can always customize your seasoning by adding or omitting the spices of your choice.
    3. Spray the fish with cooking spray so the seasoning will stick to the fish.
    4. Bake the fish for 10 to 12 minutes.
    5. Turn off the oven but leave the fish in the oven for 15 minutes so the fish continues to cook.
    6. Enjoy.

    Helpful tips

    • You can always rinse your fish fillet under cold water, pat them dry with a clean kitchen towel before seasoning the fish.
    • If your fish fillet is bigger than 4 ounces, increase the cooking time. 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.
    • You can customize by adding different seasonings such as Old Bay or lemon and herb seasoning. You can also control the spice level by adding or omitting the red pepper flakes.
    • The cooked fish will keep in the refrigerator for up to 3 days in an air-tight container.
    Oven baked swai fish with corn and sweet potato kale hash on a plate with a wedge of lime

    Looking for another quick seafood dinner idea? 

    Try my Hot Honey Glazed Salmon with Old Bay - sweet, spicy, and savory dish under 20 minutes (perfect for weeknight)!

    Hot honey glazed salmon fillet served on a plate with rice and lemon wedges, showcasing glossy glaze and flaky texture

    Also check out: "Fish stick taco" and "Fish stick sushi bowl with spicy mayo"

    Print

    Oven Baked Swai Fish Recipe (from frozen swai)

    Quick and Easy Swai Fish
    Print Recipe

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    4.6 from 28 reviews

    Easy, flavorful, and quick recipe perfect for a weeknight dinner! Start with frozen fish fillet and dinner will be ready in 30 minutes!

    • Author: Georgie
    • Prep Time: 3 mins
    • Cook Time: 27 mins
    • Total Time: 30 minutes
    • Yield: 4 fish fillets
    • Category: Main
    • Method: Bake
    • Cuisine: American

    Ingredients

    Scale
    • 4 Swai fish fillets (4 ounces each, frozen)
    • Cooking spray
    • 1 teaspoon seasoned salt (I use Lawry’s low sodium seasoned salt)
    • ½ teaspoon black pepper
    • ½ teaspoon garlic powder
    • ½ teaspoon paprika
    • ½ teaspoon onion powder
    • ½ teaspoon dried oregano
    • ¼ teaspoon red pepper flakes (optional)

    Instructions

    1. Preheat oven to 400F.
    2. In a small bowl, mix together all the ingredients except fish and cooking spray.
    3. On a baking sheet covered with foil (for easy clean up), lay the frozen fish fillets.
    4. Spray the fish fillets with cooking spray. Spray it just enough so the seasoning will stick.
    5. Sprinkle half of the mixed seasoning on the fish.
    6. Flip the fish and coat with cooking spray and sprinkle with rest of the seasoning.
    7. Cook in the oven for 10 - 12 minutes. Fish is most likely opaque in color.
    8. Turn off the oven but leave the fish in the oven for 15 more minutes. This will ensure the fish will be cooked through so that it is completely opaque and flaky.

    Notes

    • You can rinse your fish fillet under cold water, pat them dry with a clean kitchen towel before seasoning the fish.
    • If your fish fillet is bigger than 4 ounces, increase the cooking time.
    • The cooked fish will keep in the refrigerator for 3 days.

    Did you make this recipe?

    Share a photo and tag us — we can't wait to see what you've made!

    More MAIN ENTREE

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      Honey Old Bay Salmon (Quick & Easy with Hot Honey Glaze)
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      Korean Beef Bulgogi (without pear)
    • Overhead shot of brandy braised beef on the bed of mashed potato with green beans on the side.
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    • vegan chicken sandwiches with pepper jelly coleslaw
      Vegan Chicken Sandwich with Pepper Jelly Coleslaw

    Reader Interactions

    Comments

    1. Kim Billhimer

      February 15, 2021 at 6:21 pm

      I love simple and quick. Thank you I have a very inpatient son who wants food now. So this is. great!!!!!

      Reply
      • George

        February 15, 2021 at 6:23 pm

        I’m so happy to hear that, Kim!! 🤗

        Reply
        • Emily

          July 11, 2022 at 4:58 pm

          Have this in my oven now! It smells divine!

          Reply
          • George

            July 12, 2022 at 8:48 am

            Hope you like it, Emily 🙂

            Reply
            • Amy Hinton

              June 05, 2024 at 5:04 pm

              Cooking this tonight for dinner, looks SO good!! Yum! 😋

            • George

              August 25, 2024 at 12:52 pm

              I'm so happy to hear that, Amy! Enjoy!

          • Gladys Flores

            May 03, 2023 at 7:26 am

            I making this recipe right now and smell so good can't wait to eat it I will be eating it with some veggies

            Reply
            • George

              May 03, 2023 at 4:16 pm

              I hope you enjoy the recipe, Gladys!

            • Ann Crawley

              August 30, 2023 at 2:29 pm

              I’m making right now it smells delicious and I have some noodles and shrimps and string beans with it

            • George

              September 08, 2023 at 10:58 am

              Hi Ann,
              Sounds great! Hope it turns out good! 🙂

          • Sue

            February 06, 2024 at 1:31 pm

            Followed the recipe except used flounder. The fish was mushy, swimming in lots of liquid since they were put in the oven frozen. Had to drain off the liquid and return to the oven to cook longer. Still mushy. Won't make again without thawing the fish first.

            Reply
            • George

              March 03, 2024 at 11:32 am

              Hi Sue, I'm sorry to hear that the recipe didn't work out for you. I never tried this recipe with flounder but I appreciate you sharing your comment with us so that if anyone try this recipe with flounder, they need to thaw the fish beforehand.

            • Louise Mills

              March 18, 2024 at 4:29 pm

              I am swai fish now it smells wonderful. Can’t wait to eat it!

            • George

              March 20, 2024 at 9:59 am

              I hope you like the recipe, Louise!

          • Mrs. Ali

            March 18, 2025 at 7:34 pm

            Made this for the 2nd time, and me and my family live it!

            Reply
            • George

              April 22, 2025 at 8:02 pm

              It makes me so happy to hear that you and your family enjoyed the recipe! Thank you so much for the great rating!

        • KarenB

          July 10, 2023 at 7:44 pm

          I already thawed mine out! Any idea how long to bake? The usual time minus the sitting for 15 min in the oven? This is one of our favorite go to fish. So mild. Nice the recipe is so no frills and uses just seasonings and not coated in flour

          Reply
          • George

            July 10, 2023 at 9:49 pm

            Hi KarenB,
            If your fish is already thawed, I would bake it for 10 - 12 minutes and take them out of the oven 🙂 Thank you very much for your kind words and review!

            Reply
          • Casi Leo

            April 22, 2025 at 7:56 pm

            Just turned the oven off but the filets look delicious and ready to go along side cheddar biscuits buttered corn and seasoned rice.. yummy

            Thank you for including the seasoning ingredients with your recipe. Others only suggested to use what I prefer and I was looking for ideas...

            Reply
            • George

              April 22, 2025 at 8:03 pm

              I'm glad listing my seasoning ingredients was helpful! Your side dishes sound so delicious! Hope you enjoy!

      • Barton

        February 02, 2024 at 10:22 am

        After 15 minutes fish still frozen. Not sure it'll cook if still frozen when I turn the oven off.

        Reply
        • George

          February 05, 2024 at 11:17 am

          Hi Barton,
          Everyone's oven temperature is slightly different. In the future, before you turn off the oven, make sure your fish is 80 to 90% cooked and let it finish cooking in the oven with the residual heat once you turn off the oven. If your fish isn't cooked after the initial 15 minutes of baking, I would continue to bake the fish and check in 5 minutes increments. Hope this helps!

          Reply
    2. Inka

      March 07, 2021 at 7:31 pm

      I really loved how the fish came out with this method of baking it and letting it sit in the oven. The fish came out perfect, it wasn't overcooked and rubbery. I do have one question, if the fish is already thawed, how long does it need to be baked and left in the oven for? Thanks

      Reply
      • George

        March 08, 2021 at 7:59 am

        Hi Inka,
        I'm so happy you liked the recipe!
        To be honest, I've never made this with thawed fish. So my bet is to go with the instruction on the (fish) package. I don't think you need to leave the fish in the oven when you start with thawed fish. Hope this helps!
        Thank you for your fantastic review!

        Reply
        • Tracy

          January 11, 2023 at 4:51 am

          That was what I was wondering if it was thawed already. So use their cooking time and maybe not set in the oven. Thank you

          Reply
    3. Melody

      March 19, 2021 at 7:42 am

      Very good recipe. We couldn’t get enough. Spices were just right.

      Reply
    4. Emily Zumwalt

      April 01, 2021 at 4:00 pm

      Maybe the filets I bought were larger than average, but they came out a bit undercooked and watery. I stuck them in the microwave to finish them up. Still pretty flavorful and healthy tho!

      Reply
      • George

        April 02, 2021 at 8:41 am

        Hi Emily,
        If you were to try bigger filets in the future, maybe add 3-4 minutes of baking time in the oven and leave it in there a little longer. But I'm glad to hear that you like the flavor! Thanks for stopping by and leaving a thoughtful comment!

        Reply
    5. Lee

      July 25, 2021 at 3:15 pm

      Seasoning is the key… sobiuse a lot ( for me) easy recipe and done within half hour too! Delish served with green beans and cauliflower rice

      Reply
      • George

        July 26, 2021 at 6:53 pm

        Hi Lee,
        Yesss, I agree with you! I personally like to (slightly over) season my food as well but when I write a recipe, I have people who season food conservatively in mind. After all, you can add more seasoning but can’t take them off, right?!! I’m glad you adjust the seasoning to your liking 😊Cauliflower rice and green bean sounds so healthy and delicious!! Thank you so much for your review 🙏🏻

        Reply
        • Greg Divine

          February 25, 2023 at 4:24 pm

          I made this tonight for dinner and the whole family loved it ! Even my picky eater who thought he didn’t like fish , except for fish sticks. He now says he likes fish . I grew up fishing and eating fish and have always been a fish guy . It tastes good and good for you so you can’t go wrong. Others that think they don’t like fish should give this a try . It’s a mild white fish that doesn’t taste or smell fishy . I’ll be make this again for sure .Thank you for sharing your recipe with us .

          Reply
          • George

            February 27, 2023 at 8:23 pm

            Hello Greg,
            I'm so happy your family (including your son) liked the fish recipe! I'd like to agree that this is a great recipe to try even if you are not a big fan of fish if I said so myself, haha. Thank you so much for your kind words and review!

            Reply
        • Verna

          June 06, 2023 at 3:21 pm

          Do you cover the fish in foil before baking or leave it uncovered. Reading your instructions, I am assuming uncovered.

          Reply
          • George

            June 06, 2023 at 3:23 pm

            Hi Verna,
            Yes, bake the fish uncovered before baking. Hope you like the recipe!

            Reply
      • meredith thibo

        April 12, 2024 at 6:54 am

        I drained the water off the pan at end of cooking then put back in oven for 15 min. I liked your vegie ideas, served mine with steamed rice, steamed kale and baby carrot slices, corn, a few tomato slices and a lime slice and one hot pickled pepper.

        Reply
        • George

          April 13, 2024 at 10:17 am

          Hi Meredith, sounds delicious!

          Reply
      • Crissy

        March 11, 2025 at 2:25 pm

        I'm trying this tonight.

        Reply
    6. Kristen

      April 06, 2022 at 8:26 am

      This is the perfect fish and recipe for someone who isn’t crazy about fish. I have refused to eat fish for about 40 years. I’ve hated the smell, the look, etc. knowing it’s more healthy, I decided to try this particular fish and recipe. It won me over! I’ve had it 3 times now. Thank you for providing an easy, yummy recipe that’s healthy for me.

      Reply
      • George

        April 06, 2022 at 8:33 am

        Thank you so much for your sweet comment, Kristen! It totally made my day! I'm very happy to hear that you like the recipe 🙂

        Reply
    7. Karhy

      April 12, 2022 at 2:38 pm

      Very quick and easy recipe! It was delicious!

      Reply
      • George

        April 12, 2022 at 2:45 pm

        Thank you so much for your review, Karhy! I'm happy you enjoyed this recipe 🙂

        Reply
    8. Mary Beth

      April 18, 2022 at 4:24 pm

      I am not a fish lover. However, I am trying and this recipe was spot on! My husband loves fish and he said it was delicious. I did back off a bit of the red pepper flakes the second time making the recipe. Both ways is still great flavor! Thanks for the recipe!
      Mary Beth

      Reply
      • George

        April 18, 2022 at 7:00 pm

        I'm so happy to hear that you guys enjoyed my recipe! Thank you for your kind words, Mary Beth!

        Reply
    9. Jim

      June 12, 2022 at 6:31 pm

      George,

      I’m am and have been for years a swai fanatic, but simply never thought to bake from frozen. What a lovely delicate texture! Thank you so much for posting this.

      Jim

      Reply
      • George

        June 13, 2022 at 11:11 am

        Hi Jim, I'm so glad to hear you enjoy the recipe! It surely is a quick and delicious way to enjoy swai fish 🙂 Thank you for your kind words!

        Reply
    10. John

      August 20, 2022 at 4:17 pm

      Made it. Now to try it. Looks good. I added extra garlic powder and som Old Bat, too. Like that I can time other items while not worrying about fish getting overdone in the oven

      Reply
      • George

        August 22, 2022 at 3:52 pm

        Hi John, extra garlic powder and Old Bay sound like an excellent addition! Hope you enjoy!

        Reply
    11. KAREN

      December 13, 2022 at 10:52 am

      I love this recipe! Although, I got to admit I tweaked it a little. I added a little melted butter, and topped with lemon slices and chives. It always comes out perfectly cooked and delicious! Thanks for sharing this recipe 🙂

      Reply
      • George

        December 14, 2022 at 7:05 pm

        Hi Karen,
        They are excellent additions to the recipe!
        Thank you so much for your review!

        Reply
    12. Vicki W

      March 15, 2023 at 5:39 pm

      The seasoning was perfect! My husband and I both loved the Swai which required nothing but a squeeze of lemon to be perfect. Great recipe and so easy. Followed the recipe and it wss great. Simple couscous and broccoli sides. Heal th by and filling meal in 30 minutes. WOW!

      Reply
      • George

        March 15, 2023 at 10:00 pm

        Hello Vicki,
        I'm so happy you enjoyed the recipe. Your sides (couscous and broccoli) sound perfect for a healthy dinner!
        Thank you so much for your review!

        Reply
    13. Rose

      March 25, 2023 at 10:13 am

      Couldn’t have been easier and tasty!! Now I have no excuse for eating fish more often. I used tilapia This 30 minute meal gave me plenty of time to make sides dishes to go with it. Thanks for posting.

      Reply
      • George

        March 25, 2023 at 9:41 pm

        Hi Rose, I’m so glad you enjoyed the recipe. Because this recipe is quick and easy, I thought it was a perfect weeknight meal! Thank you so much for your review❤️

        Reply
    14. CJ

      June 09, 2023 at 11:41 am

      I absolutely loved this recipe - when I discovered Swai - I gave up almost all other fish and always bake/fried Swai from frozen. - however - I never read the following information concerning Swai - makes me think about cutting down how much I eat it: ' Swai fish itself is a healthy fish. However, how this fish was farmed raises lots of environmental and health concerns such as excessive usage of disinfectants, anti-parasitic, and antibiotics. I recommend purchasing a brand with eco-certification to minimize these concerns.' What do you think???

      Reply
      • George

        June 09, 2023 at 11:46 am

        Hi CJ,
        Yes, I used to eat lots of swai fish as well until I found out about how they were raised.
        In the content above, I provided some substitutions and recommended purchasing a brand with eco-certification as well. I guess great minds think alike, huh? Thank you so much for your review and comment!

        Reply
        • KarenB

          July 10, 2023 at 7:50 pm

          I heard that swai was raised better than tilapia, more eco friendly and sustainable than tilapia. But perhaps the same is for swai?

          Reply
          • George

            July 10, 2023 at 9:53 pm

            I think it is hard to generalize since some brands put conscious effort in raising sustainable fish. I believe what is important as a consumer is to be aware of where our food comes from and continue to make better choices for our body and planet 🙂

            Reply
            • john

              August 22, 2024 at 8:20 am

              Justg back from Key West. Had Hogfish$$$, considered a primier fish. It tasted identicl to swai we bake at home!

            • George

              August 25, 2024 at 1:01 pm

              Hi John,

              Thank you for informing us about the alternative fish choice for the recipe!

    15. Amy Peters

      June 09, 2023 at 2:49 pm

      So easy and delicious!!! Thank you.

      Reply
      • George

        June 14, 2023 at 1:27 pm

        Hi Amy,
        I'm so happy to hear that you enjoyed the recipe!
        I really appreciate your review 🙂

        Reply
    16. Dea

      July 02, 2023 at 4:06 pm

      Wow, wow, wow!!! This turned out soo delicious and was soo easy to make!! I had two larger Swai fillets and baked them from frozen for exactly 15 minutes and they came out perfect!! Will definitely be making this again!!!

      Reply
      • George

        July 02, 2023 at 10:08 pm

        Hi Dea,
        It is so nice to hear that you enjoyed this recipe! Thank you so much for your kind words and review! 🥰🥰🥰

        Reply
    17. MERLEAN THOMPSON

      August 01, 2023 at 2:21 pm

      I will make this fish again but with a bit less seasoning. I liked the flavor, but it overpowered the delicate fish. Also, I suggest removing the cooked fish from the juice and allowing it to rest for a few minutes so it can firm up.

      Reply
      • George

        September 08, 2023 at 10:49 am

        Hello Merlean,
        Thank you very much for sharing your tip!

        Reply
    18. Rose

      August 26, 2023 at 5:21 pm

      I used tilapia and it couldn’t have been easier. I weighed the fish and followed her directions for timing. It was delicious and cooked to perfection. I will definitely make again.

      Reply
      • George

        September 08, 2023 at 10:56 am

        Thank you very much for your review, Rose! I'm very happy to hear that you enjoyed the recipe!

        Reply
    19. Rich

      November 05, 2023 at 10:03 am

      In the oven now and smelling divine. I'm into swai and my wife likes, both swai and salmon. How would this recipe work with the salmon? Serving with homemade Cole slaw and baked potato. Can't wait to sink my teeth into this fish. Thanks for sharing.

      Reply
      • George

        November 27, 2023 at 2:01 pm

        Hello Rich, thank you so much for your kind words and review! I think it should work with salmon as well. Your side dishes sound delicious! Hope you enjoy the recipe!

        Reply
    20. Karen

      January 13, 2024 at 6:46 am

      Would basa fish work here?

      Reply
      • George

        January 13, 2024 at 10:32 am

        Hello Karen, since basa fish is a white flesh fish like Swai and tilapia, I think it would work for the recipe! Hope this helps!

        Reply
    21. sue

      February 23, 2024 at 7:04 am

      I sent you a review of this recipe a few weeks ago. However I see you never posted it. I am assuming you didn't because it was not a favorable review. Just wondering if you don't post the negative reviews, which isn't being honest.

      Reply
      • George

        March 03, 2024 at 11:36 am

        Hi Sue, I'm sorry I wasn't able to get back with the comments earlier. I try my best to be as transparent as possible with the comments. Once again, I really appreciate you sharing your experience with others.

        Reply
    22. Finn

      May 26, 2024 at 12:10 pm

      SO Good, Where did you get this recipe from?

      Reply
      • George

        May 30, 2024 at 11:19 am

        Hi Finn, thank you so much. I added a little twist to my mother-in-law's recipe 🙂 I'm happy to hear that you like the dish.

        Reply
    23. Jim

      August 02, 2024 at 9:24 am

      Thanks for a great recipe! Had this for supper last night, followed instructions to a T and fish came out perfect, nice and flaky. Had white beans and cornbread with it. Maybe not so healthy but dayum good and simple enough for a 71 yr old man to make LOL.

      Reply
      • George

        August 25, 2024 at 12:56 pm

        I'm so happy to hear you enjoyed the recipe, Jim. And thank you so much for your review!

        Reply
    24. Rose

      December 23, 2024 at 4:32 pm

      I was always intimidated when it came to making fish. Not any more since I found your recipe. I used
      frozen tilapia and followed your recipe to a “T”. I’ve also made it this way at least a dozen times and it never disappoints.

      Reply
    25. Steven R Smith

      May 18, 2025 at 3:10 pm

      Your recipe is still popular after all these years. Thank you!

      Reply
      • George

        May 21, 2025 at 12:17 pm

        Awwww Thank you so much, Steven!! I'm so happy and grateful people are enjoying this recipe!

        Reply
    26. Jen

      June 02, 2025 at 6:10 pm

      That was delicious! 😋 I tried the recipe with swai, as written, and will definitely be switching up the spices and trying tilapia sometimes too. Thanks for a great new way to cook frozen fish!

      Reply
      • George

        June 06, 2025 at 6:06 am

        Thank you so much, Jen! 😊 I’m so glad you enjoyed it — swai is such a great choice! I love that you’re already thinking of ways to switch it up with different spices and tilapia too. That’s exactly the kind of creativity I hope to inspire. Thanks for taking the time to leave a review — it means a lot! 💛

        Reply

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