Description
This simple baked swai recipe combines well-seasoned fish with a foolproof cooking method. You’ll have a delicious, healthy meal ready in just 30 minutes.
Your frozen swai filets will become a flavorful dish without complicated ingredients or techniques. Common pantry seasonings and a unique two-stage baking process will give a perfectly cooked fish every time.
Ingredients
Scale
- 4 swai fish filets (4 ounces each, frozen).
- Cooking spray.
- 1 teaspoon seasoned salt.
- ½ teaspoon black pepper.
- ½ teaspoon garlic powder.
- ½ teaspoon paprika.
- ½ teaspoon onion powder.
- ½ teaspoon dried oregano.
- ¼ teaspoon red pepper flakes (optional).
Instructions
- Preheat: Set your oven to 400°F.
- Prepare Seasoning: Mix all seasonings except the fish and cooking spray in a small bowl.
- Prepare Baking Sheet: A foil-covered baking sheet makes cleanup easy.
- Season Fish:
- Spray the frozen filets with cooking spray
- Sprinkle half of the seasoning mixture on one side
- Flip and repeat on the other side
- Original Bake: Place in the oven for 10-12 minutes until the fish looks opaque.
- Final Stage: Turn the oven off but let the fish stay inside for another 15 minutes to finish cooking.
Notes
– Rinse filets under cold water and pat them dry before seasoning.
– Larger filets need more cooking time.
– Your cooked fish stays fresh in the refrigerator for up to 3 days.
– Important: Fish should reach an internal temperature of 145°F (62.8°C) to be safe.
– Two-stage baking process helps cook the fish evenly without drying it out.
- Prep Time: 3 minutes
- Cook Time: 27 minutes
- Category: Seafood
- Method: Baking