Oven Baked Swai Fish from Frozen Recipe
This Oven Baked Swai Fish recipe features tender, flaky fish fillets cooked directly from frozen, seasoned with a flavorful blend of spices, and baked to perfection. It’s a simple and healthy meal option that’s easy to prepare and perfect for a quick weeknight dinner.
- Prep Time: 5 minutes
- Cook Time: 12 minutes baking + 15 minutes resting in oven
- Total Time: 32 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Fish
- 4 Swai fish fillets (4 ounces each, frozen)
- Cooking spray
Seasoning Mix
- 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)
Instructions
- Preheat Oven: Preheat your oven to 400°F to ensure it’s hot and ready for baking the fish fillets.
- Prepare Seasoning: In a small bowl, combine seasoned salt, black pepper, garlic powder, paprika, onion powder, dried oregano, and red pepper flakes if using. Mix well to create a uniform spice blend.
- Arrange Fish: Line a baking sheet with foil for easy cleanup. Place the frozen Swai fillets flat on the foil-lined sheet.
- Apply Cooking Spray: Lightly spray the fish fillets with cooking spray. This helps the seasoning stick to the surface of the fish.
- Season First Side: Sprinkle half of the seasoning mixture evenly over the top of the sprayed fillets.
- Flip and Season Other Side: Carefully flip the fish fillets, spray the underside with cooking spray, and sprinkle the remaining seasoning mix over this side as well.
- Bake the Fish: Place the baking sheet in the preheated oven and bake for 10 to 12 minutes until the fish fillets turn mostly opaque in color.
- Finish Cooking: Turn off the oven but leave the fish inside for an additional 15 minutes. This resting period ensures the fish cooks completely through and becomes flaky.
Notes
- Cooking from frozen makes this recipe very convenient for busy days without sacrificing flavor or texture.
- Adjust red pepper flakes to suit your heat preference or omit for a milder taste.
- Foil-lined baking sheets reduce cleanup time significantly.
- Ensure fish is opaque and flakes easily with a fork to confirm doneness.
- Seasoned salt can be substituted with your favorite low-sodium seasoning blend as desired.
Keywords: Swai fish, oven baked fish, baked swai, fish from frozen, healthy fish recipe, easy baked fish, weeknight dinner
