HOW TO COOK BASA SWAI

Many people are not familiar with the fish species named swai, also known as basa or pangasius, but you may have already eaten swai and not even known it because it is a popular fish at seafood buffets or as an inexpensive substitute for grouper. Swai are river catfish from Southeast Asia, and they have a mild, sweet flavor that is perfect for baking or the broiler. Swai are farmed, so they are generally considered to be sustainable, which means that you can enjoy your meal guilt-free.

Step 1
Preheat your oven to 350 degrees Fahrenheit.

Step 2
Spray your baking dish with cooking spray. Coat the swai fillets with olive oil and sprinkle with your seasoning, if you are using it.

Step 3
Bake the swai for 12 to 15 minutes, or until the fillets are opaque all the way through.

Step 4
Season with salt and pepper to taste and garnish with a lemon wedge.

Broiled Swai
Step 1
Preheat your broiler.

Step 2
Spray your baking dish with cooking spray and coat each fillet with olive oil. Sprinkle your seasoning on the fillets if you are using it.

Step 3
Broil the swai fillets for five minutes or until they are opaque all the way through.

Step 4
Season with salt and pepper to taste and garnish with a lemon wedge.

Tips and Warnings
You can pan-fry swai fillets, but this changes the flavor of the fillets slightly and gives them a stronger fish flavor.
Things You'll Need
6 swai fillets
Cooking spray
3 tbsp. olive oil
2 tbsp. seasoning of your choice
Baking dish
Oven
Salt and pepper to taste
Lemon wedges to garnish
References
Monterey Bay Aquarium: Seafood Watch -- Swai
"Bottomfeeder: How to Eat Ethically in a World of Vanishing Seafood"; Taras Grescoe; 2009
Fred Meyer: Simple Baked Swai

Article reviewed by demand25069 Last updated on: May 6, 2011

Read more: http://www.livestrong.com/article/436640-how-to-cook-basa-swai/#ixzz1rie1KfE9