Do you need a last-minute dinner that’s healthy, quick, and easy? Worry not!! My oven-baked quick and easy Swai fish is ready to rock your dinner! You are starting with frozen Swai fish fillet and they will be ready on your plate in less than 30 minutes.
[Post updated on December 15, 2020]
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!
What makes this oven-baked swai fish so great?
There are a couple of great advantages to this recipe.
- You don’t need 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 fish consists of pantry items that everyone has in their spice cabinet – salt, pepper, seasoned salt, onion powder, garlic powder, dried oregano, and red pepper flakes.
What is swai fish?
Swai fish is a neutral flavor, white-fleshed fish that has a good source of selenium, niacin, vitamin B12 depending on how it is raised. However, how this fish was farmed raised 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 as 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 Netherland (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 customize oven-baked swai fish
Many people (over 4000 people!!) has pinned recipe. And a lot of people have made this recipe their own. These are some ideas on how they elevated my oven-baked swai fish to make it their own and better!
- Breaded coating
- Fresh minced garlic instead of garlic powder
- Old Bay seasoning
- Lemon and herb seasoning
- Melted butter on top
- Fresh lemon/lime garnish
I really hope my oven-baked quick and easy Swai fish is the healthy and speedy dinner that you much needed after a long busy day at work!
Are you looking for another speedy fish recipe for dinner?
Try my “Fancy but Easy Salmon dinner“
Craving healthy & quick seafood-inspired dinner?
Check out my “Fish stick taco” and “Fish stick sushi bowl with spicy mayo“
Quick and Easy Swai Fish – Oven Baked
- Prep Time: 2 mins
- Cook Time: 25 mins
- Total Time: 27 mins
- Yield: 4 fish fillets 1x
- Category: Main
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)
Instructions
- Preheat oven to 400F.
- In a small bowl, mix together all the ingredients except fish and cooking spray.
- On a baking sheet covered with foil (for easy clean up), lay the frozen fish fillets.
- Spray the fish fillets with cooking spray. Spray it just enough so the seasoning will stick.
- Sprinkle half of the mixed seasoning on the fish.
- Flip the fish and coat with cooking spray and sprinkle with rest of the seasoning.
- Cook in the oven for 10 – 12 minutes. Fish is most likely opaque in color.
- 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.
I love simple and quick. Thank you I have a very inpatient son who wants food now. So this is. great!!!!!
I’m so happy to hear that, Kim!! 🤗
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
★★★★★
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!
Very good recipe. We couldn’t get enough. Spices were just right.
★★★★★
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!
★★★
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!