How to Cook Tasty Swai Fillets

Swai are farmed river catfish native to Southeast Asia. They are an excellent source of omega-3 fatty acids, and they are naturally low in saturated fat and cholesterol. Much like the American catfish, Swai are light, sweet and flaky. Often compared to the mild cod and sole, Swai can be used in pretty much any recipe calling for basic fish. The Monterey Bay Aquarium Seafood Watch program notes that most imported river catfish from Asia is labeled just as "catfish," so check the country of origin label to determine from which country your catfish came.

Things You'll Need

• Large, deep pan
• 3 Swai fillets
• 1/4 cup olive oil
• 2 tbsp. margarine
• 1 tbsp. red wine vinegar
• Salt to taste
• 2 tbsp. garlic powder
• Lemon pepper seasoning

Instructions

1. Rinse off the thawed Swai fillets well. Pat dry any excess water.

2. In large skillet pan, heat up olive oil, then add margarine. Heat over medium heat until margarine melts.

3. Add red wine vinegar and give a light stir. Add a pinch of salt, and then garlic powder.

4. Add Swai fillets and continue cooking over medium heat. Sprinkle lemon pepper directly onto each fillet.

5. After about three minutes, carefully flip the Swai fillets over, sprinkling the other side with lemon pepper, and cooking for about four minutes. The fish fillets are done when the outsides are opaque.

Tips & Warnings

• You may see a pink strip down the inside of the fillet -- this is fine. The fish will still be cooked after about seven minutes.

• Do not add too much salt, as this can ruin the taste of the Swai.

References

• Portunus; Pan Fried Swai with Lemon Garlic
• Monterey Bay Aquarium Seafood Watch; Swai
• Consumer Reports; What the Heck is 'Swai'?; January 30, 2009