Pan-Fried Swai Fillets

4.5
(15)

My husband loves fish. Since I am allergic, I don't partake. Swai was on sale at the grocery so we picked some up. Since he has never tried it before, I decided to cook it in a familiar way for him. He devoured it. I served this with honeyed carrots and fried yellow squash.

close up view of a Pan-Fried Swai Fillet with peach sauce on white rice, served with salad topped with cheese and lemon wedge on a white plate
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Prep Time:
10 mins
Cook Time:
20 mins
Additional Time:
30 mins
Total Time:
1 hrs
Servings:
4
Yield:
4 servings

Ingredients

  • 2 teaspoons red pepper flakes

  • 1 teaspoon seafood seasoning (such as Old Bay®)

  • 1 teaspoon garlic powder

  • salt and ground black pepper to taste

  • 1 cup cornmeal

  • 4 (4 ounce) fillets swai fish

  • 2 tablespoons canola oil

  • ¼ cup water

Directions

  1. Combine red pepper flakes, seafood seasoning, garlic powder, salt, and pepper in a bowl. Spread corn meal into a shallow bowl. Season swai fish with red pepper flake mixture and press each fillet into cornmeal to coat. Wrap coated fillets in plastic wrap and refrigerate for 30 minutes.

  2. Heat oil in a skillet over medium heat. Unwrap fish and place in the hot oil; cook until browned, about 5 minutes per side. Add water, bring to a simmer, cover, and cook, flipping occasionally, until fish flakes easily with a fork, about 10 minutes.

Editor's Note:

Nutrition data for this recipe includes the full amount of breading ingredients. The actual amount of breading consumed will vary.

Nutrition Facts (per serving)

330 Calories
15g Fat
29g Carbs
19g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 330
% Daily Value *
Total Fat 15g 19%
Saturated Fat 2g 11%
Cholesterol 57mg 19%
Sodium 239mg 10%
Total Carbohydrate 29g 10%
Dietary Fiber 2g 7%
Total Sugars 1g
Protein 19g
Vitamin C 2mg 10%
Calcium 12mg 1%
Iron 2mg 13%
Potassium 375mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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