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5 from 2 votes

Baked Swai Fillet

Swai fillets brushed with melted butter, seasoned with a salt-free lemon pepper blend, and baked at 425°F until they flake.
Prep Time10 minutes
Cook Time12 minutes
Total Time22 minutes
Course: Main Course
Cuisine: American
Keyword: baked swai fillet, healthy, quick, Savory, seafood
Servings: 6 people
Calories: 132kcal
Author: Vanjo Merano
Cost: $

Equipment

  • 1 Baking sheet Use a rimmed sheet so the liquid the fish releases stays on the pan
  • 1 Aluminum foil Line the sheet and spray it so the soft fillets lift off whole
  • 1 Instant read thermometer Check the thickest part of a fillet for 145°F

Ingredients

  • 6 pieces swai fillets completely thawed
  • 2 tablespoons salt-free lemon pepper seasoning blend
  • 2 tablespoons butter melted
  • Cooking oil spray
US Customary - Metric

Instructions

  • Preheat the oven to 425°F.
  • Line a baking sheet with aluminum foil, then lightly coat the foil with cooking oil spray.
    Cooking oil spray
  • Pat the swai fillets dry using paper towels. Brush the melted butter over both sides of each fillet.
    6 pieces swai fillets, 2 tablespoons butter
  • Sprinkle the lemon pepper seasoning evenly over the fish, then arrange the fillets in a single layer on the prepared baking sheet.
    6 pieces swai fillets, 2 tablespoons salt-free lemon pepper seasoning blend
  • Bake for 10 to 12 minutes, depending on the thickness of the fillets. The fish is done when it turns opaque and flakes easily with a fork. The internal temperature at the thickest part should reach 145°F.
    6 pieces swai fillets
  • Transfer the baked swai fillets to a serving plate. Serve warm. Share and enjoy!
    6 pieces swai fillets

Notes

Season ahead – Butter and season the thawed fillets up to 4 hours before baking and keep them covered in the refrigerator. Add a minute to the bake time when they go in cold.
Buying frozen swai – Individually vacuum-sealed fillets thaw faster and more evenly than fillets frozen together in a block.
Doubling the recipe – Run two sheets on the upper and lower thirds of the oven and swap their positions halfway through, since the lower rack browns faster.
For more color – Move the finished fillets under the broiler for 1 minute. Watch them the whole time because the butter browns quickly.

Nutrition

Serving: 6g | Calories: 132kcal | Carbohydrates: 1g | Protein: 15g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 55mg | Sodium: 60mg | Potassium: 250mg | Vitamin A: 130IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 1mg