Swai Fish Recipe - Pan Fried Swai Fillet

Pan fried swai fillet is one of our family's recent favorite fish.

Fish are a great source of protein. They contain healthy fats that will reduce your cholesterol and improve your health. Fish also contain omega-3 fatty acids that help keep your heart healthy and may even improve your mood. Fish have been shown to be an important diet of many long-lived peoples around the world.

As a way to eat less red meat, we have tried different kinds of fish to pan fry, grill, or bake. Salmon, Tilapia, Perch, Mahi Mahi, Flounder, etc. Their tastes are less satisfactory, we eat them just for the sake of healthy foods, and they are pricey. Finally we settle down to Swai, a white-flesh fish with a sweet mild taste and light flaky texture. Surprisingly, swai is a river-farmed catfish produced in southeastern Asia, particularly Vietnam. It is available at our local Chinese grocery stores, $5.99 for a 2 lbs package.

The way I prepare fish to cook is all the same: marinate the fish fillets with cooking wine, salt and pepper, and ginger powder. It is easy and quick to cook: preheat frying pan with a coat of olive oil, lay the marinated swai fillets, cook three minutes with cover until it is turning golden brown; flip the fillets and cook another 2 to 3 minutes, and it is done! A bit of butter can be added at the beginning or at the end for flavor. What end up on our plate every time is super tasty fish, moist and flaky, no disappointment at all.