Description
Wholey Swai is a Vietnamese fish with a sweet, mild flavor and light, flaky texture that provides an affordable alternative to popular fish like tilapia, flounder or sole. It has beige to white color and is an excellent source of selenium, and a good source of niacin and vitamin B12.
Wholey Swai can be paired with your favorite sauces or prepared on its own for a healthy meal. There are a variety of cooking methods for Swai: baking, broiling, frying, or sautéing. It can be prepared simply, but can also be very tasty with Asian sauces or spicy flavors, or you can fry the fish fillets with a seafood breading or spiced breadcrumbs. It readily takes on the flavors of marinades, sauces, seasonings, and other ingredients, making it a great choice for people who shy away from fishy flavors, and it can help you convince picky eaters to give fish a try.
Wholey Seafood offers frozen skinless/boneless fillets in excellent condition. Our Swai fillet products are well trimmed, with 90% moist max. The seasonality is year-round. It is farm-raised and using the cultivated method.
Enjoy a mild, versatile fish without breaking the bank when you pick up Wholey Swai Fillets.
Ingredients
Swai (Pangasianodon hypophthalmus), Water, Salt, Sodium Tripolyphosphate, Potassium Citrate, Sodium Citrate (to retain moisture).
Prep Instructions
BAKE: Preheat oven to 425 F. Place fillet in lightly oiled shallow baking dish. Season with salt, pepper, margarine or butter to taste. Bake for approximately 6 to 10 minutes, or until fish flakes easily with a fork.
BROIL: Preheat broiler pan. Season fish with salt, pepper or lemon to taste. Place broiler pan containing fish 4 to 5 inches from heat and broil 6 to 12 minutes per inch of thickness of fillet.
MICROWAVE: Microwave frozen fillets for 4 minutes of high power for each fillet. Cooking time may vary depending on model of microwave.
FRIED SWAI & HUSH PUPPIES
SERVES 4
- 1 bag Wholey Sway Fillets, thawed
- ½ cup Cornmeal
- 1 cup Flour, divided
- 1 ½ tsp. Baking Powder
- ½ tsp. Cayenne Pepper
- ½ tsp. Salt
- ¼ tsp. White Pepper
- 1 tbsp. unsalted Butter, melted
- ¼ tsp. Oregano Leaves
- 1 tsp. Minced Garlic
- 1 Egg
- ¾ cup Milk, divided
- Vegetable Oil for deep frying
Combine ¾ cup flour and all remaining dry ingredients. Mix together egg and ½ cup milk. Add to dry mixture and blend. Add melted butter and mix until well blended. Remove ½ batter and set aside. Add remaining ¼ cup milk to half the batter; mix well. Coat lightly in reserved flour then in batter mixture. Sauté in vegetable oil for about 5 to 7 minutes each side or until golden brown. Cooking time will vary with size of fillet.
HUSH PUPPIES: In a medium saucepan, heat vegetable oil to about 350 F. using the reserved batter, drop spoonfuls of batter into the hot oil and deep fry for about 4 to 6 minutes or until golden brown.
