Baked Swai Fish

This Baked Swai Fish is an easy recipe for tender, flakey fish. Just 20 minutes in the oven for perfectly cooked white fish.

Swai Fish Oven Recipe

This healthy fish recipe is so easy! Just season and bake for a main course that is hearty and flavorful. You can start with salt, pepper, and garlic powder, but feel free to use any seasonings you love on fish.

This recipe is great basis for tender, juicy fish that you can then top with yummy sauces, roasted veggies, or additional seasonings to your taste. You can even make white fish salad. Swai Fish has a mild flavor that will compliment any ingredients that you pair with it.

Love fish as a main course? Check out Air Fryer fish dishes such as Air Fryer Frozen Gorton’s Beer Battered Fish, Air Fryer Whole Fish Recipe, or Frozen Salmon Burgers In Air Fryer. All are crowd-pleasers!

How To Make Baked Swai Fish

Preheat oven to 425 degrees. Line a baking sheet with parchment paper so the fish doesn’t stick while baking.

Drizzle on olive oil, then sprinkle on seasonings. Rub seasonings to coat fish, then flip it over and repeat on the other side.

Lay fish filets out on a parchment paper-lined baking sheet. Bake for 20 minutes. Fish will be fork tender and perfectly cooked through.

Cooking Tips

• Olive oil is optional, but it does make the fish more juicy and adds flavor
• Add any seasonings you love on fish
• Be sure to use parchment paper on the baking sheet for easy clean-up

Is Baked Swai Fish Good For You?

Yes! It is full of protein and also contains the nutrients of selenium, niacin and vitamin B12. If you add salt to it while cooking, you can also increase the sodium content.

How To Bake Swai Fish From Frozen

Thawing is not a necessary step when cooking frozen Swai fish. If you are cooking Swai fish from frozen; baking, poaching, or steaming are the best methods of preparation. These cooking processes keep the fish moist while cooking it thoroughly.

Be sure to season the fish halfway through cooking time, after it has thawed enough that the seasonings will stick to the fish filet.

Should You Rinse Frozen Fish Before Cooking It?

Yes. No matter the method of preparation, you should rinse the fish under cold water to remove any ice pieces. Then pat it dry with a paper towel. Now it is ready to be cooked and seasoned.

What To Serve With Baked Swai Fish

We love to serve healthy sides with this fish. Check out Kale Salad Recipe With Raisins And Sunflower Seeds, Broccoli Apple Salad – Healthy No Mayo, and Zucchini Radish Salad for a few wholesome options.

If you want to switch it up and add some toppings, these yummy sauces go well with Baked Swai Fish: Greek Tzatziki Cucumber Yogurt Sauce Recipe, Basil Pesto Sauce Recipe, or Creamy Garlic Yogurt Dill Sauce.

More Fish Dishes to Enjoy as Healthy Main Courses

Instant Pot Frozen Tilapia

Air Fryer Frozen Tilapia

Baked Whole Red Snapper Recipe

Keto Salmon Spinach Egg Bake

Garlic Salmon And Summer Vegetables In Foil Packets (Grilled Or Baked)

Baked Lemon Garlic Butter Tilapia/White Fish

See Also:

• Air-Fried Artichoke Hearts
• Instant Pot Brussels Sprouts
• Sautéed Asparagus