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Wednesday, June 29, 2011

How Do You Cook Swai Fillets?

Swai is the new fish in town. It has started to appear in markets throughout the country and is a great bargain at about $3 - $4 per pound. First, a little fishy info.

Swai (rhymes with "why") is also known by the names Basa, Panga, or iridescent shark, but it is not a shark at all. Swai is farm-raised catfish from Southeast Asia. It can be found as individually frozen boneless fillets in 2-pound packages, which makes it very convenient if you only need 1 or 2 fillets.

With a mild taste and texture, Swai can be cooked using similar methods used for Tilapia. It has no fishy smell and the fillets cook up solid, so it lends itself to many types of recipes. It can be pan-fried with blackened seasoning, oven-baked with panko crumbs for a healthier twist, or even grilled on a grill pan over a bed of fresh oregano. I'm also thinking it would be great in a chowder once the weather cools off.

The bonus to this yummy fish lies in the nutritional numbers. At just 90 calories for a 3 1/2 oz portion, it is low in cholesterol and high in protein at 13 grams.

So if you find this fish in your markets, buy some and experiment a little. The delicate flavor works great with stronger spices and seasonings, so use your imagination and enjoy!

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