Tired of the same old dinner routine? Craving a delicious, healthy, and easy-to-make meal? Look no further! This baked swai fish fillet recipe is your answer. Swai, a mild-flavored white fish, bakes to flaky perfection, making it an excellent choice for a quick weeknight dinner or a healthy addition to your meal prep plan. This recipe is packed with flavor and requires minimal cleanup, making it perfect for busy cooks. Get ready to experience the joy of homemade cooking with this simple yet satisfying dish!
Ingredients:
- 4 swai fish fillets (about 6 ounces each), skin on or off
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 lemon, thinly sliced
- Fresh parsley, for garnish (optional)
Instructions:
Step 1: Preheat & Prep
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup. This is a simple step that significantly reduces the post-dinner clean-up.
Step 2: Season the Fish
In a small bowl, combine the olive oil, garlic powder, onion powder, paprika, oregano, salt, and pepper. Place the swai fillets on the prepared baking sheet and generously brush both sides with the seasoning mixture. Ensure the fish is evenly coated for consistent flavor.
Step 3: Bake to Perfection
Arrange the lemon slices on top of the fish fillets. Baking with lemon adds a bright, citrusy note that complements the mild flavor of the swai. Bake for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork. Cooking time may vary depending on the thickness of your fillets.
Step 4: Garnish & Serve
Once cooked, carefully remove the baking sheet from the oven. Garnish the baked swai fillets with fresh parsley, if desired. Serve immediately and enjoy your delicious and healthy meal! This simple dish pairs perfectly with roasted vegetables, a side salad, or your favorite grain.
Cooking Tips for Best Results:
- Don't overcook the fish: Overcooked swai will be dry and tough. Start checking for doneness around the 12-minute mark.
- Adjust seasonings to your taste: Feel free to experiment with different herbs and spices to create your own unique flavor combinations. Adding a pinch of red pepper flakes for a little heat is a great option.
- Use fresh herbs: Fresh herbs will provide a brighter, more vibrant flavor than dried herbs.
- For extra flavor: Marinate the fish in the seasoning mixture for 30 minutes before baking.
Variations:
- Lemon-Dill Swai: Substitute fresh dill for the oregano and add a squeeze of extra lemon juice before serving.
- Spicy Swai: Add a pinch of cayenne pepper or red pepper flakes to the seasoning mixture for a spicy kick.
- Mediterranean Swai: Add crumbled feta cheese and chopped Kalamata olives to the top of the fish before baking.
Nutritional Information (per serving, approximate):
Calories: Around 200 Protein: Around 25g Fat: Around 8g
This baked swai fish fillet recipe is a fantastic addition to your repertoire of easy recipes and healthy meals. It’s a perfect quick dinner idea, demonstrating that delicious dishes can also be incredibly simple to prepare. Enjoy the process of homemade cooking and savor every bite of this flavorful and nutritious meal.