Fish Type

Ingredients

  • 4 Swai fish fillets (4 ounces each, frozen)
  • Cooking spray
  • 1 teaspoon seasoned salt (I use Lawry’s low sodium 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)

Recipe

  • Preheat oven to 400F.
  • In a small bowl, mix together all the ingredients except fish and cooking spray.
  • On a baking sheet covered with foil (for easy clean up), lay the frozen fish fillets.
  • Spray the fish fillets with cooking spray. Spray it just enough so the seasoning will stick.
  • Sprinkle half of the mixed seasoning on the fish.
  • Flip the fish and coat with cooking spray and sprinkle with rest of the seasoning.
  • Cook in the oven for 10 – 12 minutes. Fish is most likely opaque in color.
  • Turn off the oven but leave the fish in the oven for 15 more minutes. This will ensure the fish will be cooked through so that it is completely opaque and flaky.
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Ingredients

  • 2 teaspoons red pepper flakes
  • 1 teaspoon seafood seasoning (such as Old Bay®)
  • 1 teaspoon garlic powder
  • salt and ground black pepper to taste
  • 1 cup cornmeal
  • 4 (4 ounce) fillets swai fish
  • 2 tablespoons canola oil
  • ¼ cup water

Directions

  1. Combine red pepper flakes, seafood seasoning, garlic powder, salt, and pepper in a bowl. Spread corn meal into a shallow bowl. Season swai fish with red pepper flake mixture and press each fillet into cornmeal to coat. Wrap coated fillets in plastic wrap and refrigerate for 30 minutes.
  2. Heat oil in a skillet over medium heat. Unwrap fish and place in the hot oil; cook until browned, about 5 minutes per side. Add water, bring to a simmer, cover, and cook, flipping occasionally, until fish flakes easily with a fork, about 10 minutes.
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