Swai Fish: Pan-Seared Perfection

Swai fish is a versatile and mild-tasting freshwater fish that's popular among seafood lovers. Pan-searing is a great way to cook swai fillets, resulting in a nice crust and a delicate flavour. This method is straightforward and can be done in just 20 minutes, making it perfect for a quick weeknight meal or a date night at home. Here's a simple guide on how to pan-sear swai fish like a pro.

Seasoning and coating the fish

Swai fish is a versatile fish with a mild flavour and flaky texture, making it a great base for a variety of seasonings and coatings.

To start, rinse the swai fish fillets with cold water and pat them dry with paper towels. This is an important step as it helps the fillets to develop a nice crust when cooked.

For a simple seasoning, you can use just salt and ground black pepper on both sides of the fish. If you want to add more flavour, you can combine red pepper flakes, seafood seasoning (such as Old Bay), garlic powder, salt, and pepper in a bowl and season the fish with this mixture.

For a coating, you can use a standard flour-egg-breadcrumb breading. First, dip the fillets into a shallow bowl of flour that has been seasoned with salt and pepper. Then, dip the fillets into a bowl of well-beaten egg. Finally, dip the fillets into a bowl of breadcrumbs, pressing down firmly to ensure a thick layer of breadcrumbs adheres to the fish. You can repeat this process for a second coat if needed.

Another option for a coating is to combine breadcrumbs, grated Parmesan cheese, and dried herbs like thyme, oregano, and paprika in a shallow dish. Dip the fillets into beaten egg and then coat them with the breadcrumb mixture.

After seasoning and coating, the fillets should be refrigerated for about 30 minutes before cooking.

Pan-searing on a stovetop

To pan-sear swai fish, you'll first want to prepare the fish by rinsing the fillets with cold water and patting them dry with paper towels. Next, season both sides of the fish with salt and ground black pepper. You can also add other seasonings like red pepper flakes, seafood seasoning, and garlic powder.

Now, it's time to heat up a skillet on medium-high heat. Add some vegetable oil or canola oil to the pan. Once the oil is hot, gently place the seasoned swai fillets in the pan and cook for about 1-2 minutes on each side, or until both sides are light brown with slightly crispy edges. If your fillets are around 1/2 inch thick, this process should take about 6 to 8 minutes per side.

When the fish is cooked to your desired level of doneness, transfer it to a plate. If desired, you can create a lemon butter sauce by heating melted butter in a saucepan and adding white wine, lemon juice, and a pinch of salt. Drizzle the sauce over the fish, garnish with parsley, and serve immediately.

Some additional tips for pan-searing swai fish include:

• Using a non-stick pan or a well-seasoned cast-iron skillet to prevent the fish from sticking.
• Ensuring the oil is hot enough before adding the fillets to prevent them from sticking to the pan.
• Cooking the fish in batches to ensure even browning and crispiness.
• Patting the fish dry before cooking to prevent steaming instead of searing.
• Letting the fillets rest for a minute or two before serving to allow the juices to redistribute.
• Serving the sauce on the side if you're concerned about the fish getting soggy.

Oil temperature

When pan-searing swai fish, achieving the right oil temperature is crucial to ensure the fish cooks evenly and develops a nice crust without sticking to the pan. Here are some detailed instructions and tips to guide you through the process:

Heating the Oil:

Start by adding the specified amount of oil to your skillet or pan. The amount of oil will vary depending on the recipe and the size of your pan, but aim for a thin coat across the bottom of the pan. Place the pan on the stovetop and turn the heat to medium or medium-high. Let the oil heat up gradually. You'll know it's ready when it starts to shimmer or glisten. This indicates that the oil is hot enough to seal in the juices of the fish and create that desirable crust.

Testing the Oil Temperature:

To ensure the oil is at the optimal temperature, you can perform a simple test. Carefully dip the edge of a wooden spoon or the tip of a wooden chopstick into the hot oil. If the oil starts to bubble steadily around the wood, it's ready for frying. If the oil bubbles vigorously, it may be too hot, and you should slightly lower the heat. On the other hand, if there are no bubbles, the oil needs more time to heat up.

Adding the Fish:

Once the oil is at the right temperature, it's time to add the fish. Gently place the seasoned swai fillets into the pan, being careful not to crowd them. Cook the fillets in batches if needed to avoid overcrowding, which can lead to uneven cooking. Depending on the recipe and the thickness of your fillets, cook the fish for about 1-2 minutes on each side for a light brown colour with crispy edges, or 3-4 minutes per side for a deeper brown colour.

Maintaining Oil Temperature:

Throughout the cooking process, keep an eye on the oil temperature. If the oil starts to smoke or if you notice that the fish is browning too quickly, reduce the heat slightly. You may also need to adjust the heat if the oil seems to be cooling down, especially when cooking in batches. Maintaining the right oil temperature is essential for achieving the desired crust and preventing the fish from sticking to the pan.

Final Thoughts:

Remember that the oil temperature plays a critical role in the overall success of your pan-seared swai fish. Take your time to let the oil heat up properly before adding the fish, and don't be afraid to make minor adjustments to the heat as needed during the cooking process. With the right oil temperature, you'll be well on your way to creating delicious, evenly cooked swai fillets with a beautiful crust.

Cooking time

The cooking time for swai fish fillets will vary depending on the thickness of the fillets and the cooking method. As a general rule, fillets that are around half an inch thick will take approximately 6 to 8 minutes per side when pan-fried or grilled. When baking, it may take around 12 to 15 minutes at 400°F (200°C).

For example, one recipe for pan-seared swai fish fillets with a lemon butter sauce recommends cooking the fillets for about 3 to 4 minutes on each side, or until they are nicely browned. Another recipe for pan-fried swai fillets suggests cooking the fish for about 5 minutes per side, or until browned, and then simmering for an additional 10 minutes.

If you are baking the swai fish fillets, a recipe for crispy baked swai with a breadcrumb coating suggests baking for 15 to 20 minutes at 425°F (220°C), or until the fillets are golden brown and crispy.

It is important to monitor the fish closely to avoid overcooking, as this can result in a dry and less flavorful texture. The USDA recommends cooking fish, including swai, to an internal temperature of 145°F (63°C).

Sauces and serving suggestions

Swai fish is a versatile, mild-flavoured white fish with a flaky texture. It's native to Southeast Asian rivers, particularly in Vietnam, and is also known as Vietnamese catfish, basa fish, river cobbler, and cream dory.

Swai is often cheaper and more readily available than similar fish like tilapia and cod, making it a great option for those on a budget. It's also a healthy choice, being low in calories and fat, but high in protein and essential nutrients like vitamin B12, selenium, niacin, and heart-healthy omega-3 fatty acids.

Sauces

• Lemon Butter Sauce: This sauce is rich, silky, and buttery with a bright lemon kick. It's made with butter, white wine, and lemon juice, and can be served drizzled over the fish or on the side.
• Melted Margarine Sauce: Combine margarine with white wine, lemon juice, cilantro, garlic, salt, and black pepper. Simmer the sauce for 2 minutes, then generously spoon it over the fish.
• Creamy Lemon Garlic Sauce: Follow the lemon butter sauce recipe, but stir in a splash of heavy cream after removing the sauce from the heat.
• Garlic Bread: The perfect side to mop up any leftover sauce!

Serving Suggestions

• White rice
• Easy spaghetti
• Marinated tomatoes
• Salads
• Roasted vegetables
• Honeyed carrots
• Fried yellow squash
• English peas
• Green beans
• Wild rice
• Rice pilaf
• Orzo spinach garlic pasta

Frequently asked questions