Swai is a fish with white-beige flesh that you can find in fillet form. It is light and flaky, and has a mild sweet flavor. The fish is found in Southeast Asia mainly along the Mekong River in Cambodia and Vietnam.
A 3.5 ounce fillet has 90 calories, 4 grams of fat (1.5 saturated), 45 milligrams of cholesterol, and 50 mg of sodium. Experts say you can bake, broil, coat with bread crumbs and fry, grill or sauté the fish.
Here's a White Fish Piccata recipe you can use with Swai:
- 2 Tbsp olive oil
1 Tbsp butter or margarine
1 Tbsp garlic, chopped fine
1/2 C chicken stock
1/2 C lemon juice
2 Tbsp capers
1 Tbsp cornstarch
While preheating your oven to 350°F, heat the oil and butter over a medium heat in a medium saucepan. Sauté the garlic briefly, just to warm it, then add the lemon juice and chicken stock. Bring it to a boil then reduce the heat to low and stir in the capers. Create a thin paste with a little water and the cornstarch, then add to the sauce and let it thicken. Place your Swai in a baking dish, pour the sauce over it; bake for 20-25 minutes and enjoy.