Swai is not that hard to cook. All you need is the right ingredients and the tools. You can bake Swai, fry them or grill them as well. However, grilling is not always successful since Swai has a tendency to break apart when grilled and frying is not always healthy. Poaching or broiling Swai is not the best way to go about cooking this white fish because the fillets are quite thick and they are not always well cooked when you use a broiler or the poaching method.
What You Need
First, you need the right ingredients. You should get about four pieces of Swai fillets which should weigh about six ounce. You need a plastic wrap, a baking dish, food brush, two tablespoons of melted and unsalted butter, four teaspoons of extra virgin olive oil or any other oil of your choice should you not prefer olive oil, sea salt, ground black pepper (ideally freshly ground), an instant read thermometer, a large platter to serve, four teaspoons of chopped flat leaf parsley (it should be fresh) and four lemon wedges. Swai blends well with sweet sauces, especially made from fruits, and you can complement the food with some white wine.
How To Cook It
Thaw the Swai fillets by bringing them out of the refrigerator at least an hour or more before you would actually cook them. If it is summer then an hour or fifteen minutes should be enough. If it is winter, you should be safe and go for an hour and a half to two hours. Don’t pull out the plastic wraps off the fillets. Let them thaw as they are and don’t put them under running water, hot or cold.
Heat your oven. The temperature must be set at 350 degrees Fahrenheit. While the oven is being heated, take a baking dish and coat the bottom with the melted and unsalted butter. The baking dish should be of a size that can hold two Swai fillets or more without having them overlapping onto one another. Otherwise, you would have to cook one fillet at a time. Once the oven is heated up, place the fillets on the dish and coat the top with extra virgin olive oil. Use tiny brushes over the top so as to avoid overdoing it or oiling it up more than necessary and season with the black pepper and sea salt. Let the fillets bake for twelve minutes at the same temperature and then take them out. Measure the internal temperature with the thermometer and see if it measures 140 degrees F. If yes, you are done. If no, then keep baking for five minutes and check again.
Serve the fillets with chopped flat-leaf parsley and lemon wedges.