My husband loves fish. Since I am allergic, I don’t partake. Swai was on sale at the grocery so we picked some up. Since he has never tried it before, I decided to cook it in a familiar way for him. He devoured it. I served this with honeyed carrots and fried yellow squash.
Ingredients
- 2 teaspoons red pepper flakes
- 1 teaspoon seafood seasoning (such as Old Bay®)
- 1 teaspoon garlic powder
- salt and ground black pepper to taste
- 1 cup cornmeal
- 4 (4 ounce) fillets swai fish
- 2 tablespoons canola oil
- ¼ cup water
Directions
Step 1
Combine red pepper flakes, seafood seasoning, garlic powder, salt, and pepper in a bowl. Spread corn meal into a shallow bowl. Season swai fish with red pepper flake mixture and press each fillet into cornmeal to coat. Wrap coated fillets in plastic wrap and refrigerate for 30 minutes.
Step 2
Heat oil in a skillet over medium heat. Unwrap fish and place in the hot oil; cook until browned, about 5 minutes per side. Add water, bring to a simmer, cover, and cook, flipping occasionally, until fish flakes easily with a fork, about 10 minutes.
Editor’s Note:
Nutrition data for this recipe includes the full amount of breading ingredients. The actual amount of breading consumed will vary.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 330 | |
% Daily Value * | |
Total Fat15g | 19% |
Saturated Fat2g | 11% |
Cholesterol57mg | 19% |
Sodium239mg | 10% |
Total Carbohydrate29g | 10% |
Dietary Fiber2g | 7% |
Total Sugars1g | |
Protein19g | |
Vitamin C2mg | 10% |
Calcium12mg | 1% |
Iron2mg | 13% |
Potassium375mg | 8% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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