Oven-Baked Swai Fish Recipe

Name: Oven Baked Swai Fish Recipe (from frozen swai)
Prep time: 3 min
Cook time: 27 min
Total time: 30 min
Cuisine: American
Ingredients: 4 Swai fish fillets (4 ounces each, frozen); Cooking spray; 1 teaspoon seasoned salt (I use Lawry’s low sodium seasoned salt); 1/2 teaspoon black pepper; 1/2 teaspoon garlic powder; 1/2 teaspoon paprika; 1/2 teaspoon onion powder; 1/2 teaspoon dried oregano; 1/4 teaspoon red pepper flakes (optional)

January 31, 2018 by George 50 Comments

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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

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.
The seasoning of the recipe consists of pantry items - salt, pepper, seasoned salt, onion powder, garlic powder, dried oregano, and red pepper flakes.
This is a healthy way to enjoy the fish. There is no extra breading or excessive amount of butter in the recipe.

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

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

Craving a more healthy & quick seafood-inspired dinner?

Check out my "Fish stick taco" and "Fish stick sushi bowl with spicy mayo"