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Air Fryer Swai Fish (Protein Packed Meal)

Swai fish is a great healthy dish that is loved by my whole family because it only takes a few minutes to cook with a handful of ingredients that I mostly have in my kitchen pantry.

Swai fish in the air fryer is very easy to make at home because it uses hot air to cook food quickly with less oil. Though, swai fish is already a very healthy meal as it is low in fat, full of proteins, and has more omega-3 fatty acids than other fish.

So, let’s get into the details of cooking swai fish in an air fryer with all the other things you need to know about this!

What Is Swai Fish?

Swaifish roasted in butter on a wooden table
Swai fish has a great taste

Swai fish is also called Basa or Pangasius which lives in freshwater like tilapia and is farm-raised white fish. It is somewhat similar to tilapia, but it has a mild flavor.

Swai fish is mostly found in Mekong Delta, Vietnam, where it is known as Vietnamese Catfish.

Most of the swai fish supply comes from Vietnam as it is neutral in flavor which makes it an ideal dinner fish.

Another good thing about Swai fish is, it is quite inexpensive even though it comes from Asia. With that being said, you would mostly find it in frozen fillets, which can be used as it is without any preparation.

Is Swai Fish Considered Healthy?

Yes, Swai fish is considered healthy because it has a lot of proteins, vitamins, and minerals.

Eating swai fish is generally encouraged because it provides lean protein and omega-3 fat for a healthy heart. It has 688 calories per serving with only one carb, low saturated fat, and 195 milligrams of cholesterol.

The sodium in swai fish might be higher or lower based on the usage of sodium tripolyphosphate during its processing.

For more understanding, check out the nutritional information of air fryer swai fish.

Calories688kcalCholesterol195 mg
Carbohydrates 1gSodium904 mg
Proteins31gPotassium724 mg
Fat63gCalcium46 mg
Iron 0.9 mgFiber0g
Air Fryer Swai Fish Nutritional Information.

Is Swai A Clean Fish?

Yes, swai fish is a clean fish if it comes from clean rivers and ponds.

As stated above, swai fish is inexpensive and budget-friendly seafood, but that doesn’t mean its meat is contaminated and dangerous to eat.

If the fish is grown in an environment that is contaminated with chemicals, then obviously the fish would absorb them and become toxic for its eaters.

Therefore, it is necessary to choose a Swai fish that comes from reliable farms.

fried fish plate with veggies
Fried fish with veggies

Is Swai Fish Same As Tilapia?

Yes, Swai fish and Tilapia are somewhat identical as they both are tender, white, flaky, and neutral in taste, but Tilapia fish is fattier.

Tilapia fish also have some darker bits, but texture-wise, both are the same. Swai is supplied from Southeast Asia and shipped as frozen all across the world, while Tilapia fish get caught and raised everywhere, but they both make great meals.

Ingredients To Make Swai Fish In Air Fryer

  • 2 4 oz Swai Fillets
  • 1 tablespoon olive oil
  • Blackened seasoning

Instructions

  • Preheat the air fryer to 390° F.
  • Spray some olive oil in the air fryer basket and line it with parchment paper.
  • Sprinkle the seasoning on both sides of the fish and brush olive oil on them.
  • Now place the fish in the air fryer basket and let it cook for 5 minutes at 390° F.
  • After 5 minutes, flip the filet and let it cook for another 3 minutes, then flip it again and cook for 2 minutes more until the fish is thoroughly cooked.

Here is how you can make swai fish in the air fryer.

Air fryer swai fish.

Recipe Variations

  • You can add more ingredients to the fish like red pepper flakes or smoked paprika to give the fish a spicy kick.
  • Any other seasoning can also be added to this fish like Cajun seasoning or Italian seasoning instead of blackened seasoning as desired.
  • You can add breading to your fish to give it a crispy texture. Just dip the fish in egg wash first, then coat it with breadcrumbs.
  • For cheesy fish, add a tablespoon of Parmesan cheese to the breadcrumbs.
  • You can also make swai fish as a beer-battered fish by adding beer to it.

How To Serve The Swai Fish?

Air fryer swai fish is served with lemon wedges and tartar sauce mostly, but you can also try one of the following serving suggestions.

  • Hot sauce with tartar sauce and dipping like Horseradish.
  • For a classic dinner, serve it alongside crunchy french fries.
  • Hush Puppies also taste great with swai fish and can easily be made in an air fryer too.
  • Buttery-boiled potatoes are also a great serving with swai fish.
  • You can cut the fillets into bite-sized pieces to make them easier to eat with dip for kids.
  • Tzatziki sauce also makes a great dipping with swai fish.

How To Store The Swai Fish?

To Store: You can keep air fryer swai fish in an airtight container in the refrigerator for up to 4 days, or you can use plastic wrap or aluminum foil instead of an airtight container.

To Freeze: To freeze the swai fish, arrange them in a single layer and freeze them for a couple of hours, then transfer them to a freezer bag and store it for 3 months.

To Thaw: Before using it again, it’s best to thaw it in the refrigerator overnight for the best results.

To Reheat: Place the fish in the air fryer basket and Let the fish air fry at 350° F for 3-4 minutes, depending upon how many pieces you want to cook.

Deep fried fish
Deep Fried fish

Is Swai Fish Nutritious?

Swai fish is unquestionably nutritious.

Swai is an excellent alternative if you are tracking macros and searching for something low in calories and high in protein. There are also no carbs and very little fat.

A 4oz filet normally has 21 grams of protein, no carbohydrates, and 0.3 fats while only containing 100 calories.

Is It Possible to Bread Swai Fish?

Breadcrumbs can be added to Swai fish, but the breading will undoubtedly add additional carbs to the meal. If you are watching macros, select a breading that is appropriate for your diet.

Fish cooked on the Air Fryer is ideal. It’s light and soft on the inside, with a somewhat crispy exterior. It’s also good for you since, well, it’s fish! However, it is also nutritious because it uses very little oil and is far healthier than deep frying.

Conclusion

Air fryer swai fish is easy to make and gives similar results to deep-fried fish but without grease and oil. You can add any flavor you want to the fish, as it is neutral in flavor.

  • Air fryer swai dish is easy to eat in just a quick span of 10 minutes.
  • Just like the air fryer basket with parchment paper before putting fish in it.
  • Don’t forget to flip the fish filet halfway through the cooking process to make it evenly cooked.
  • Swai fish tastes great with tartar sauce, but there are other great sauce suggestions as well.
  • Swai fish can be stored in an airtight container for 4 days in the refrigerator.

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