Swai fish provides great value for the nutrition that it packs

Have you heard of Swai fish? Well, if you haven't, you eventually will. It is beginning to show up in many of the national grocery chains including Kroger's. This is a fresh water fish that produces a wonderful mild flavored flaky, white meat. It is primarily raised in S.E. Asia (Vietnam, Cambodia, and Thailand). A versatile fish, you can bake, bread and fry, and poach it. Because of its mild flavor, it lends well to sauces and various spices. And if that hasn't sold you on it, how about $3.50 to $4.50 per pound? This is an unbelievable low price when you consider Halibut, Salmon, or Sole running 3 to 4 times that amount. To top it off, it is very nutritious as well, with only 100 calories per 4 ounces, 2 to 3 grams of fat, and about 50 mg. of cholesterol. These figures are even lower than chicken.

Poaching or baking of course will keep the fat and cholesterol amounts low; however, breading and sauteeing produces an incredible entree that is crunchy, moist, and very savory. I have chosen to do just that. Before I do however, I marinated this fish with olive oil, juices from 1 Meyer lemon, garlic, a dash of rice vinegar, salt and pepper, for about 4 hours in the fridge. Then I dredged each piece in flour, followed by a bath in an eggwash, and finally rolled it in a dish of Panko bread crumbs. I heated up about 2 cups of vegetable oil to 350 degrees and fried each side for about 2 minutes, and finally transferred the fish to a 350 oven for about 15 minutes. It turned out so incredible!

This recipe is perfect for fish and chips and a nice replacement for the much more expensive Halibut. It turned out every bit as good or better than that which you can find in some of the dinner restaurants around town. Squeeze a half lemon over the top, or make a sauce of mayonnaise and wasabi paste, or simply a sauce of sesame oil mixed with rice vinegar and soy sauce. This fish is truly one that you must try before the grocers and resellers decide to jack the price up like they do with everything else that becomes popular. Most of the Swai fish you can find has already been flash frozen, so the freshness is well retained. Buy a pound of it and if you like it, go back and buy another 5 pounds and stick it in the freezer. It will easily keep 6 months. You won't regret it and neither will your pocket book!

19 comments:

  1. you got me on this kinds but it looks great love any kind of white fish

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  2. never heard of this one - your coating looks wonderfully good

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  3. Not sure I've seen Swai here in Vegas yet (unless they are calling it something else). I'm going to ask the next time I'm in the grocery store. I love the texture of the fish in your photo and can't wait to try some!

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  4. I've seen Swai at the Asian grocery store, didn't pick it up though. Now I will :)

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  5. great recipe, will look for this fish the next time I go to the grocery store.

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  6. I've never had Swai fish before, I'll keep my eyes open for them. This dish looks great.

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  7. Wow, this looks so good! I love the presentation!

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  8. I just bought my first bag only becuase it was alot cheaper than tilapia...I took it home and cooked it up, and it was friggen awesome. It didnt have that fishy taste and I can cook it any way that I really want. My family likes it even my 2 year old son who wouldnt touch the tilapia. Good stuff. I say get some if you havnt already.

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  9. I've eaten Swai for over a year now. It is a very sweet fish without a fishy taste. I put two frozen fillets in a large teflon fry pan, covered, spray in a bit of olive oil, and let it slow cook with a sliced onion and a sliced green pepper. After a few minutes, the water from the flash freezing melts and steams the fish and vegetables. Throw in a bit of ramen noodles or yakisoba, steam a bit more, and you have a great, tasty meal. For a richer taste, put in a bit of sesame oil and hot pepper.

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  10. swai fish is delicious I tasted one day that we went to the beach and there was an amazing restaurant the food was great and they had this recipe.Generic Viagra Buy Viagra

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  11. I tried it for the first time this weekend. I used the Chef Paul blackening seasoning, a little olive oil in the bottom of the fry pan... and even my kids liked it... who won't normally touch fish! I am sold! Going to try cooking it this way next!

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  12. Call me a late bloomer, if you must. But I just discovered Swai this weekend. My husband and I are very adventurous when it comes to trying new things, and it was great on the budget. We made fish tacos out of the filets topped with a filler of shredded cabbage and julienned jalapenos. Squirt of lime did the trick. The tacos were wonderful!

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  13. WOW!
    We just found this at Wal-Mart, and bought a bag of frozen filet's.
    I thawed a couple on Monday, and grilled them on our gas grill, right on the cast-iron grate.

    FABULOUS!
    I cannot believe this flavor and nutrition from the CHEAPEST fish avaliable!

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  14. Made a sauce of lemon juice & zest, shallots, garlic, capers, parsley & olive oil & poured over the swai & baked at 425 for 15 minutes. Delicious.

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  15. Tried this because it was the cheapest. Baked Swai is great. Highly recommended

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  16. I picked up some swai at kroger after talking to the butcher & he convinced me to try it. It was great on the grill. I covered it with lemon pepper & paprika, a little salt , wrapped it in tin foil & threw on the grill . 2.99 a lb can't beat the price or the taste & nutritional value!

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  17. This is a great fish for frying. I use it in my place. A light bread crumbs coating, gives
    a nice crisp texture and clean taste.

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  18. This fish is awesome!! Had it for the first time a couple of weeks ago at a Florida restaurant and plan on looking for it next time I do my grocery shopping. Bet they raise the price like they did with tilapia once it catches on. I will definitely stock up now!

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  19. sometimes they call it "BASA", either way he's right-best bank for fish buck now going!!! Vem

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