Saturday, July 17, 2010

Pan-seared Swai Fish

This was my first time trying Swai...and wow, I'm impressed! I like it better than tilapia, it's cheaper, and it's lower calorie. And YUM!!
  • 2 5.3 oz Swai fillets
  • butter flavored cooking spray
  • salt & pepper to taste
  • other seasonings as desired (I used some Mrs. Dash lemon pepper).
1. Heat a pan to med-high heat and spray with butter flavored spray. Spray both sides of Swai with butter spray and sprinkle liberally with Salt and Pepper.
2. Cook, searing on each side, for about 3 minutes per side, or until flaky. You may have to loosen the bottom of the fish periodically so it won't stick.

Makes 2 servings

Nutrition
Calories 93
Fat 2g
Cholesterol 60mg
Sodium 1350mg
Protein 19g
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25 comments:

  1. MilenaSeptember 5, 2010 at 3:32 PM

    Holly, thank you so much for sharing this recipe we are trying Swai Fish for the first time and was unsure of how to prepare it. Thanks again!

    God Bless you!!

    ReplyDelete
  2. SarahJanuary 13, 2011 at 6:59 PM

    Wow. What a fantastic alternative to Tilapia! I'm a new Swai fan! Thanks for sharing :)

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  3. justineMarch 6, 2011 at 11:57 AM

    Love this always bake my swai nice easy alternative!

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  4. Herring Ministries InternationalJuly 25, 2013 at 3:03 PM

    sibongile
    swai fish is so easy to fix.Its cheaper too.grilled,deep fry or anyway you cook it cooks perfect each time.

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  5. Herring Ministries InternationalJuly 25, 2013 at 3:08 PM

    now I'm fixing to get more.my little boy sammy is ten years old, he enjoys swai fish so much so that we decided to go to Sam's club to get a bigger packet.

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  6. HollyJuly 25, 2013 at 3:09 PM

    I'm so glad your son enjoyed it! My son loves it too! This is my second favorite fish!

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