Name: Oven Baked Swai Fish from Frozen Recipe
Prep time: 5 min
Cook time: PT-490462H20M3S
Total time: 32 min
Cuisine: American
Ingredients: 4 Swai fish fillets (4 ounces each, frozen); Cooking spray; 1 teaspoon seasoned salt (Lawry’s low sodium recommended); 1/2 teaspoon black pepper; 1/2 teaspoon garlic powder; 1/2 teaspoon paprika; 1/2 teaspoon onion powder; 1/2 teaspoon dried oregano; 1/4 teaspoon red pepper flakes (optional)

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Introduction

This oven-baked swai fish recipe is a quick and easy way to prepare delicious, flaky fish straight from the freezer. Perfectly seasoned and baked to tender perfection, it makes a healthy meal any night of the week.

The image shows four cooked chicken breasts on a white baking tray covered with shiny silver foil. The chicken breasts have a golden brown color with black specks of pepper and seasoning all over. The texture of the chicken looks juicy and slightly crispy on the edges. The foil underneath has some oil and browned spots from cooking. The background is a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

4 swai fish fillets (4 ounces each, frozen)
Cooking spray

1 teaspoon seasoned salt (such as Lawry’s low sodium seasoned salt)
1/2 teaspoon black pepper

1/2 teaspoon garlic powder
1/2 teaspoon paprika

1/2 teaspoon onion powder
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional)

Instructions

Step 1: Preheat your oven to 400°F (200°C).
Step 2: In a small bowl, mix together the seasoned salt, black pepper, garlic powder, paprika, onion powder, dried oregano, and red pepper flakes if using.
Step 3: Line a baking sheet with foil for easy cleanup and lay the frozen swai fillets on it.

Step 4: Spray the fish fillets lightly with cooking spray so the seasoning will stick.
Step 5: Sprinkle half of the seasoning mix evenly over the top side of the fish.
Step 6: Carefully flip the fillets over, coat the other side with cooking spray, and sprinkle the remaining seasoning on top.

Step 7: Bake the fish in the oven for 10 to 12 minutes until the fish is mostly opaque.
Step 8: Turn off the oven but leave the fish inside for an additional 15 minutes to finish cooking through, ensuring it becomes completely opaque and flaky.

Tips & Variations

For a citrus twist, add a squeeze of fresh lemon juice over the fish before serving.

Use smoked paprika instead of regular paprika for a deeper, smoky flavor.
Pair the fish with a side of steamed vegetables or a light salad for a balanced meal.
If you prefer fresh fish, thaw the swai fillets before seasoning and reduce baking time accordingly.

Storage

Store any leftover cooked fish in an airtight container in the refrigerator for up to 2 days. Reheat gently in a low oven or microwave to avoid drying out the fish.

How to Serve

The image shows a white square plate with a golden-brown cooked fish fillet placed on the right side. Below the fillet, there are three sections of side dishes: a bright yellow corn salad on the bottom right, a mix of chopped orange sweet potatoes and dark green leafy vegetables on the bottom left, and two red tomato wedges next to the vegetables. On top of the fillet is a green lime wedge. To the right of the plate is a silver fork. The plate is on a white marbled surface with a clear glass of water on the left side. In the background, there is another similar plate with fish and tomato slices, more lime wedges, a whole tomato, and a bottle of red sauce. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I bake swai fish from frozen?

Yes, this recipe is designed specifically to cook swai fillets from frozen, making it convenient without the need to thaw in advance.

How do I know when the fish is done?

The fish is done when it is completely opaque and flakes easily with a fork. Turning off the oven and letting the fish rest inside for 15 minutes helps achieve this perfectly.