10+ Healthy Swai Fish Recipes to Delight Your Taste Buds

Swai fish is not only delicious but also a healthy option for dinner. If you’re looking for easy and nutritious recipes that your family will love, swai fish fits the bill perfectly. This light and mild-flavored fish can be prepared in many ways, making it a versatile choice for various meals.

You can bake, fry, or roast swai fish to create delightful dishes that are both satisfying and good for you. Whether you are a seasoned cook or just starting in the kitchen, these healthy swai fish recipes will inspire you to bring something new to your dinner table.

Grilled Swai with Lemon Butter

Grilled swai with lemon butter is a delicious dish that’s easy to make. The mild flavor of swai pairs perfectly with the tangy lemon and rich butter.

You’ll need fresh swai fillets to start. Season them lightly with salt and pepper to enhance their natural taste.

Next, prepare the lemon butter sauce. Melt some butter in a pan and mix in fresh lemon juice. You can add herbs like parsley for extra flavor.

Once your grill is hot, place the swai fillets on it. Grill for about 4-5 minutes on each side until the fish flakes easily with a fork.

Drizzle your lemon butter sauce over the grilled fish before serving. This adds a zesty finish that will elevate your meal.

Ingredients

• 2 swai fillets
• Salt and pepper to taste
• 4 tablespoons butter
• 2 tablespoons fresh lemon juice
• Fresh parsley (optional)

Cooking Instructions

1. Season swai fillets with salt and pepper.
2. Melt butter and mix in lemon juice in a pan.
3. Preheat your grill to medium heat (350°F or 175°C).
4. Grill the fillets for 4-5 minutes on each side.
5. Drizzle with lemon butter before serving.

Baked Swai with Garlic and Herbs

Baked swai with garlic and herbs is a simple and tasty dish. The mild flavor of swai pairs well with fresh herbs and garlic. This makes for a healthy and quick weeknight meal.

To start, you’ll want to preheat your oven to 400°F (200°C). While it heats up, prepare the garlic and herbs. You can use herbs like parsley or dill for a fresh taste. Mix these with some olive oil, salt, and pepper.

Next, place your swai fillets on a baking sheet. Brush them with the garlic and herb mixture. This adds great flavor to the fish. Bake the swai for about 15-20 minutes. The fish should be flaky and cooked through.

Serve your baked swai with a side of steamed vegetables or rice. Enjoy your healthy meal!

Ingredients

• 2 swai fillets
• 2 tablespoons olive oil
• 2-3 cloves garlic, minced
• 1 tablespoon fresh parsley or dill, chopped
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Mix olive oil, garlic, herbs, salt, and pepper in a small bowl.
3. Place swai fillets on a baking sheet.
4. Brush the mixture over the fish.
5. Bake for 15-20 minutes until flaky.

3) Blackened Swai Tacos

Blackened Swai Tacos are a tasty and healthy option for dinner. The fish is seasoned well and cooked to perfection, making it a flavorful treat. You can enjoy these tacos with your favorite toppings.

To start, heat a pan and add your spices. A great mix includes chili powder, garlic powder, and onion powder. This creates a nice flavor for the swai fish.

Once seasoned, cook the swai fillets in a hot pan for about 3-4 minutes on each side. You want the fish to be opaque and flaky.

Serve the blackened fish in warm tortillas and add toppings like shredded cabbage, lime juice, and avocado. These ingredients add freshness and crunch.

Ingredients

• 2 swai fillets
• 1 tablespoon chili powder
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• Tortillas
• Toppings (cabbage, avocado, lime)

Cooking Instructions

1. Mix spices: chili powder, garlic powder, onion powder, salt, and pepper.
2. Coat swai fillets with spice mixture.
3. Heat a pan over medium-high heat.
4. Add fillets and cook for 3-4 minutes on each side until opaque.
5. Warm tortillas in a separate pan.
6. Assemble tacos with fish and desired toppings.

4) Pan-Seared Swai with Mango Salsa

Pan-seared swai with mango salsa is a delicious and healthy meal. The fish cooks quickly, making it perfect for busy weeknights.

Start by seasoning your swai fillets with salt and your favorite spices. Heat a pan over medium-high heat, adding a bit of oil. Cook the fish for about 5-7 minutes on each side until it’s no longer translucent.

While the fish cooks, prepare a fresh mango salsa. Dice ripe mango, red onion, and cilantro. Squeeze some lime juice on top for extra flavor.

Once the fish is done, serve it over a bed of rice or riced cauliflower. Top it with the vibrant mango salsa for a fresh taste. Enjoy this simple yet flavorful dish!

Ingredients

• 2 swai fillets
• Salt and pepper
• 1 tablespoon oil
• 1 mango, diced
• 1/2 red onion, diced
• 1 tablespoon cilantro, chopped
• Juice of 1 lime

Cooking Instructions

1. Season the swai fillets with salt and pepper.
2. Heat oil in a pan over medium-high heat.
3. Cook the fillets for 5-7 minutes per side.
4. Mix mango, onion, cilantro, and lime juice in a bowl.
5. Serve fish over rice and top with mango salsa.

5) Swai Ceviche

Swai ceviche is a refreshing and healthy dish that’s perfect for warm days. You use swai fish, which has a mild flavor that complements the zesty lime juice and fresh ingredients.

To make it, you start by dicing the swai fillets. Then, mix the fish with freshly squeezed lime juice and let it marinate in the fridge. The lime juice “cooks” the fish, giving it a unique texture.

After a few hours, add diced tomatoes, avocado, and shallots for extra flavor. This dish is simple, yet packed with nutrients.

Ingredients

• 3 swai fillets, diced (about 1 lb or 450 g)
• 2 limes, juiced
• 1 tomato, diced
• 1 avocado, diced
• 1 cup shallot, diced (or ¼ red onion)
• Olive oil
• Chile-garlic sauce
• Fresh cilantro, chopped

Cooking Instructions

1. Place the diced swai fish in a bowl.
2. Pour lime juice over the fish.
3. Cover and refrigerate for at least 3 hours.
4. Strain the fish and mix in the vegetables.
5. Drizzle with olive oil and add chile-garlic sauce.
6. Gently toss to combine. Enjoy your swai ceviche!

6) Swai in White Wine Sauce

Swai in white wine sauce is a delicious dish that’s easy to prepare. The light, flavorful sauce complements the fish perfectly. You’ll enjoy the balance of tangy lemon and savory garlic.

Start by preparing your swai fillets. A light seasoning of salt and pepper enhances their natural flavor.

In a baking pan, place the fillets and pour over your white wine sauce. Baking at 375°F (190°C) for about 10-15 minutes will leave you with perfectly flaky, tender fish.

The fresh parsley adds a lovely touch and brightens the dish. Serve it with a side of veggies or over rice for a complete meal.

Ingredients

• Swai fish fillets
• Salt
• Pepper
• Paprika
• White wine
• Garlic
• Fresh parsley

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Season the swai fillets with salt, pepper, and paprika.
3. Place the fillets in a baking pan.
4. Pour white wine sauce over the fillets.
5. Bake for 10-15 minutes until the fish flakes easily.
6. Garnish with fresh parsley before serving.

7) Thai Coconut Swai Curry

Thai Coconut Swai Curry is a delicious dish that’s both healthy and simple to make. The curry features the mild flavor of swai fish, which pairs beautifully with rich coconut milk and vibrant spices.

Start by searing your swai fillets until they’re golden brown. This seals in the flavor and gives the fish a nice texture. After that, add onions, garlic, and ginger to the pan for a fragrant base.

Next, stir in a good quality red curry paste. It brings a wonderful heat and depth to the dish. Pour in coconut milk and let it simmer gently.

You can add vegetables like broccoli to make the dish even healthier. Serve your curry over rice or quinoa for a complete meal that’s sure to please everyone at the table.

Ingredients

• 2 swai fillets
• 1 can coconut milk
• 2 tablespoons red curry paste
• 1 onion, diced
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 cup broccoli florets
• Salt and oil for cooking

Cooking Instructions

1. Sear swai fillets in a hot pan with oil for about 3-4 minutes on each side.
2. Remove the fish and set aside.
3. In the same pan, sauté onion, garlic, and ginger until soft.
4. Add red curry paste and cook for 2 minutes.
5. Pour in coconut milk and stir well.
6. Add broccoli and simmer for 5-7 minutes.
7. Return the swai fillets to the pan and cook for another 3-4 minutes.

8) Swai Piccata

Swai Piccata is a delicious twist on the classic Italian dish. It features tender swai fish fillets coated in a light and zesty sauce. This recipe is easy to make and perfect for a weeknight dinner.

Start by seasoning your swai fillets with salt and pepper. Then, dredge them in flour, shaking off the excess.

In a skillet, heat olive oil and butter over medium heat. Cook the fillets for about 3-4 minutes on each side until they turn golden brown.

Remove the fish from the pan, and in the same skillet, add more butter, lemon juice, and capers. Let it simmer for a few minutes. Then, pour this savory sauce over the fish before serving.

Ingredients

• 4 swai fish fillets
• 1/2 cup all-purpose flour
• Salt and pepper to taste
• 2 tablespoons olive oil
• 2 tablespoons butter
• 1/4 cup lemon juice
• 2 tablespoons capers

Cooking Instructions

1. Season swai fillets with salt and pepper.
2. Dredge fillets in flour.
3. Heat olive oil and butter in a skillet over medium heat.
4. Cook fillets for 3-4 minutes per side until golden brown.
5. Remove fillets from the pan.
6. Add more butter, lemon juice, and capers to the skillet.
7. Simmer for a few minutes.
8. Pour sauce over the fish and serve.

9) Swai en Papillote with Vegetables

Swai en papillote is a healthy and easy way to enjoy this mild fish. Cooking it in parchment paper keeps the fish moist and flavorful. The vegetables add color and nutrition to your meal.

To make this dish, you’ll need swai fillets, some fresh vegetables, and a few seasonings. You can use zucchini, bell peppers, and carrots for a nice mix.

First, preheat your oven to 400°F (200°C). Then, cut the parchment paper into large squares.

Place your swai fillet on one half of the square and add the veggies on top. Season with salt, pepper, and a squeeze of lemon.

Fold the parchment over and crimp the edges to seal it. Bake for about 15-20 minutes until the fish flakes easily with a fork.

Ingredients:

• 2 swai fillets
• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 carrot, julienned
• Salt and pepper to taste
• Lemon wedges

Cooking Instructions:

1. Preheat oven to 400°F (200°C).
2. Cut parchment paper into large squares.
3. Place swai fillet on one half of the paper.
4. Add fresh vegetables on top of the fish.
5. Season with salt, pepper, and lemon juice.
6. Fold and seal the parchment securely.
7. Bake for 15-20 minutes.

10) Crispy Swai with Tartar Sauce

Crispy Swai with tartar sauce is a delicious treat that’s easy to make. The fish cooks up golden and crunchy on the outside while staying tender inside. It’s perfect for a weeknight dinner or a weekend feast.

To start, season your swai fillets with salt and pepper. Then, dredge them in a mix of breadcrumbs and spices for a crispy coating.

Heat oil in a pan to about 350°F (175°C) and fry the fillets until crispy and cooked through.

While the fish is frying, whip up a simple tartar sauce. Combine mayonnaise, chopped pickles, lemon juice, and a pinch of salt. This sauce adds a tangy flavor that complements the crispy fish beautifully.

Serve your crispy swai fillets hot with a generous dollop of tartar sauce on the side.

Ingredients

• 2 swai fillets
• Salt and pepper
• 1 cup breadcrumbs
• Oil for frying
• 1/2 cup mayonnaise
• 2 tablespoons chopped pickles

Cooking Instructions

1. Season the swai fillets with salt and pepper.
2. Dredge fillets in breadcrumbs.
3. Heat oil to 350°F (175°C).
4. Fry fillets until crispy. This should take about 4-5 minutes for each side.
5. Mix mayonnaise, pickles, and lemon juice for the tartar sauce.
6. Serve fried swai with tartar sauce on the side.