Perusing the seafood counter at my local Brookshire’s tonight, I saw something I didn’t recognize: swai fillets.
Nope, not the latest dance craze, but a sweet, mild-tasting fish with a light, flaky texture that can be broiled, grilled or coated with bread crumbs and fried. It also tastes good with sauces.
Loosely, swai is a Vietnamese catfish. A 3.5-ounce serving of swai contains around 90 calories, 4 grams of fat (1.5 saturated), 45 grams of cholesterol and 50 milligrams of sodium.
Plus it’s quite economical. Try it today!
There are so many recipes for Lemon Pepper Swai. This was a good one.
Lemon Pepper Swai
2 swai fillets
1 Tbsp butter
1/4 cup all-purpose flour
4 Tbsp lemon pepper seasoning
1 tsp lemon juice (optional)
Wash fish fillets and pat dry with a paper towel. Melt butter in a large skillet over medium-high heat. Brush flour over both sides of the fish over a plate.
Season one side of each filet with lemon pepper and quickly flip them lemon pepper side down onto the skillet. Work quickly to ensure the butter does not burn but stays hot enough. Season the top of the filets with lemon pepper and sprinkle lemon juice over them.
Fry each side about 4 minutes on high heat.Fish will be opaque and easily flaked with the spatula when done. The sides should both look golden and crispy.
Nutritional Information: Calories Per Serving: 211, Calories from Fat: 70, Fat: 8 g, Cholesterol: 45 mg, Sodium: 257 mg, Carbohydrates: 20 g, Fiber: 4 g, Protein: 17 g
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