At $7.99 a pound you can’t beat the price. Most fish around my neck of the woods goes for $14.99-$19.99 a pound. This affordable filet is similar to catfish. White and flakey, it is river farmed and is popping up in grocery stores and provides a super way to get light protein at the right price.
The easiest way for me to cook this fish is to bake it in the oven. Worried about fishy smells wafting into the air? The secret is to provide a milk base- I kid you not- this sauce will lightly cook the fish and provide moisture all round. No more dry fish and no more fishy odors.
INGREDIENTS:
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cooking spray
4 (4 ounce) fillets swai fish
2 tablespoons butter
1/2C low fat milk
2 tablespoon chopped fresh parsley
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1 teaspoon minced garlic
1/2 teaspoon ground black pepper
1/2 teaspoon Old Bay Seasoning
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DIRECTIONS:
| 1. | Preheat oven to 350 degrees F (175 degrees C). Spray a shallow pan or baking sheet with cooking spray. |
| 2. | Place fish fillets into the prepared pan. Dot the fish with butter |
| Add the milk to the fish, Sprinkle the fish with parsley, garlic, garlic salt, black pepper and Old Bay Seasoning. | |
| 4. | Bake in the preheated oven until fish flakes easily with a fork, 10 to 12 minutes.Swai fish in a seasoned white wine sauce is a quick and easy main dish that goes well with rice pilaf , cous-cous or quinoa and green beans, asparagus or broccoli.” |
