Welcome to HowDoYouCook.com

By learning about basic ingredients and how to use them, you can create simple, quick and delicious meals your family will love!!

Wednesday, September 21, 2011

Blackened Swai Fillets

Mmm...another recipe for you tonight using Swai Fillets.  This has quickly become my favorite fish because of its versatility and the fact that you can buy it at such a reasonable price, right around $3.00 per pound.  The health benefits are also a plus, a medium-sized fillet of about 5 ounces is around 125 calories, with 25 grams of protein.  We added a side of Baked Corn Pudding and steamed mixed vegetables to complete the dinner.

This fish does contain some sodium due to the processing so if you are watching your sodium intake be sure to rinse the fillets and pat dry with a paper towel to keep the sodium as low as possible.  The seasoning mix is also very low in sodium.  Enjoy!!

4 1/2 tsp  Paprika
1 tsp  Onion Powder
1 tsp  Dried Oregano
1/2 tsp  Ground Black Pepper
1/2 tsp  Kosher Salt
1/2 tsp  White Pepper
1/2 tsp  Dried Thyme
1/4 tsp  Ground Cayenne Pepper
6  Swai Fillets (about 2 pounds total)
Olive Oil

Combine all dry seasonings in a small bowl.

Rinse fillets and pat dry with a paper towel.  Place fish on a platter and sprinkle lightly with the seasoning mixture.

In a large skillet, heat 1 - 2 tsp olive oil over medium-high heat.  Place fillets into skillet, spice side down, and cook 4-5 minutes.  Sprinkle top side with seasoning and turn fillets, cooking an additional 4-5 minutes or until fish flakes easily with a fork.  Makes 6 servings.


  1. Great quick recipe! Turned these into blackened swai tacos!

  2. YUM, your tacos sound delicious. Thanks for visiting.


Thank you for visiting today. Feel free to leave a comment or question below. I'd love to hear from you!