SWAI鱼 - 又名basa fish, river cobbler or Vietnamese catfish — is an affordable, tasty white fish. It has a mild flavor, which means that it's easy to make a variety of swai fish recipes. This fish is a particularly healthy choice, as it's rich in bothprotein and healthy fats.
Preparing Swai Fish Recipes
SWAI鱼是一种鲶鱼这是原产于亚洲东南部。它是白色的，片状，最相似的美国鲶鱼，罗非鱼和大比目鱼。
The一个merican Heart Associationrecommends consuming about two 3- to 4-ounce servings of fish each week. Swai fish can definitely be a healthy choice to integrate into your meals.
一个ccording to theUSDA, each 4-ounce (113 gram) serving of swai fish has 15 grams of protein. Swai fish also has 4.5 grams of fat, most of which comes from healthyunsaturated fats像欧米加脂肪酸。
一个lthough there are many fried, grilled and broiled swai fish recipes, you might be best off baking your swai fish. It's low in fat compared to other fish, like salmon, which means that it can dry out easily during the cooking process.
Swai fish can be made in a variety of ways, including steaming, grilling, baking and frying. You can even make cajun baked swai with vegetables as a single-pan meal. Alternatively, make recipes like spicy Cajun baked swai fish and serve it with our素食印第安红豆藜食谱。
Preparing Cajun Baked Swai
The main thing you need to make Cajun baked swai is Cajun seasoning. Cajun seasoning is incredibly flavorful. You won't need too much, given swai fish's naturally mild flavor.
If you don't have an already prepared Cajun seasoning, you can make your own.
Things You'll Need
1 1/2 teaspoons of smoked paprika
1 1/2
teaspoons of cumin
1 1/2
teaspoons of coriander
1 1/2
teaspoons of thyme
1 1/2
teaspoons of cayenne pepper
1 teaspoon of oregano
1/2
teaspoon of black pepper
1/2
teaspoon of red chili flakes
1/2
teaspoon of garlic powder
1/2
teaspoon of onion powder
1/2
teaspoon of celery salt
Mix these spices together thoroughly, and put them in a sealable container. Each batch of Cajun seasoning is enough to coat multiple fillets of swai fish.
Step 1: Preheat Your Oven
Preheat your oven to 350 degrees Fahrenheit (177 degrees Celsius).
第2步：季节里，你SWAI
Generously coat the swai fish fillets with the Cajun spice mix.
Step 3: Add a Healthy Fat
淋入少许橄榄油或牛油果油到烤箱安全锅并把鱼片放在上面。添加酥油或黄油的一小拍拍每个鱼片的顶部。因为它厨师这种脂肪会融化在鱼上。
Tip
If you'd rather avoid the saturated fat in butter, you can instead drizzle the top of the fish with a little bit of oil. The一个merican Heart Associationsays that corn, olive, safflower, soybean and olive oils are all healthy fats.
第4步：烘烤你的印第安辣子SWAI
Bake the swai fillets for 10 to 15 minutes. TheFood and Drug Administrationsays that fish is fully cooked when its internal temperature has reached 145 F (63 C). Your swai fish should also look white and flake apart easily.
Step 5: Serve and Savor
Top your spicy Cajun baked swai with fresh cilantro and chopped spring onions. Squeeze a bit of lemon on it before serving.