Oven Baked Swai Fish Recipe (from frozen swai) - My Eclectic Bites (2024)

by George 56 Comments

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Do you need a last-minute dinner that's healthy, quick, and easy? Worry not!! My oven-baked quick and easy Swai fish recipe is here to rock your dinner! You are starting with frozen Swai fish fillets and they will be ready on your plate in less than 30 minutes.

Oven Baked Swai Fish Recipe (from frozen swai) - My Eclectic Bites (1)

After a long day at work, who has time to come home, thaw the fish, AND cook it for dinner? Not me!! Well, I am a vegetarian now but back when I had a corporate job, it was a struggle to find time to cook (despite my passion for cooking!). And this is how this recipe was born! My oven-baked swai fish is a quick, easy, and delicious way to take care of your dinner dilemma!

Why this recipe works

  1. You don't have to thaw the fish. This recipe starts with using frozen fish! There is no need to thaw the fish prior to cooking them in the oven. Just make sure the internal temperature of the fish is at least 145F.
  2. The seasoning of the recipe consists of pantry items - salt, pepper, seasoned salt, onion powder, garlic powder, dried oregano, and red pepper flakes.
  3. This is a healthy way to enjoy the fish. There is no extra breading or excessive amount of butter in the recipe.
Oven Baked Swai Fish Recipe (from frozen swai) - My Eclectic Bites (2)
Oven Baked Swai Fish Recipe (from frozen swai) - My Eclectic Bites (3)

What is swai fish?

Swai fish is a neutral flavor, white-fleshed fish that has a good source of selenium, niacin, and vitamin B12 depending on how it is raised.

Is swai fish healthy?

Swai fish itself is a healthy fish. However, how this fish was farmed raises lots of environmental and health concerns such as excessive usage of disinfectants, anti-parasitic, and antibiotics. I recommend purchasing a brand with eco-certification to minimize these concerns.

Can you use other types of fish?

YES!! Absolutely! These are the fish that will work for this recipe!

  • Catfish
  • Pacific cod
  • Sole
  • Flounder
  • Tilapia

I'd say tilapia has the closest taste and texture to swai fish. It is a freshwater fish that is a lean source of protein, low in fat. However, tilapia has similar farming concerns as swai fish. I recommend purchasing tilapia from the U.S., Canada, or the Netherlands (avoid China).

I also would like to note that wild-caught fish is always better than farm-raised fish. And try to buy a fish with eco-certification brands.

How to cook swai fish in the oven

  1. Preheat oven to 400F.
  2. Prepare the seasoning for the fish. You can always customize your seasoning by adding or omitting the spices of your choice.
  3. Spray the fish with cooking spray so the seasoning will stick to the fish.
  4. Bake the fish for 10 to 12 minutes.
  5. Turn off the oven but leave the fish in the oven for 15 minutes so the fish continues to cook.
  6. Enjoy.

Helpful tips

  • You can always rinse your fish fillet under cold water, pat them dry with a clean kitchen towel before seasoning the fish.
  • If your fish fillet is bigger than 4 ounces, increase the cooking time. For example, if your fish is 6 ounces, I recommend baking them in the oven for 14 to 16 minutes, turning off the oven, and leave in the oven for 10 to 15 minutes.
  • You can customize by adding different seasonings such as Old Bay or lemon and herb seasoning. You can also control the spice level by adding or omitting the red pepper flakes.
  • The cooked fish will keep in the refrigerator for up to 3 days in an air-tight container.
Oven Baked Swai Fish Recipe (from frozen swai) - My Eclectic Bites (4)

Craving a more healthy & quick seafood-inspired dinner?

Check out my "Fish stick taco" and "Fish stick sushi bowl with spicy mayo"

Oven Baked Swai Fish Recipe (from frozen swai) - My Eclectic Bites (5)
Oven Baked Swai Fish Recipe (from frozen swai) - My Eclectic Bites (6)

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Oven Baked Swai Fish Recipe (from frozen swai)

Oven Baked Swai Fish Recipe (from frozen swai) - My Eclectic Bites (7)

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★★★★★4.8 from 19 reviews

Easy, flavorful, and quick recipe perfect for a weeknight dinner! Start with frozen fish fillet and dinner will be ready in 30 minutes!

  • Author: Georgie
  • Prep Time: 3 mins
  • Cook Time: 27 mins
  • Total Time: 30 minutes
  • Yield: 4 fish fillets 1x
  • Category: Main
  • Method: Bake
  • Cuisine: American

Ingredients

Scale

  • 4 Swai fish fillets (4 ounces each, frozen)
  • Cooking spray
  • 1 teaspoon seasoned salt (I use Lawry’s low sodium seasoned salt)
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • ½ teaspoon onion powder
  • ½ teaspoon dried oregano
  • ¼ teaspoon red pepper flakes (optional)

Instructions

  1. Preheat oven to 400F.
  2. In a small bowl, mix together all the ingredients except fish and cooking spray.
  3. On a baking sheet covered with foil (for easy clean up), lay the frozen fish fillets.
  4. Spray the fish fillets with cooking spray. Spray it just enough so the seasoning will stick.
  5. Sprinkle half of the mixed seasoning on the fish.
  6. Flip the fish and coat with cooking spray and sprinkle with rest of the seasoning.
  7. Cook in the oven for 10 - 12 minutes. Fish is most likely opaque in color.
  8. Turn off the oven but leave the fish in the oven for 15 more minutes. This will ensure the fish will be cooked through so that it is completely opaque and flaky.

Notes

  • You can rinse your fish fillet under cold water, pat them dry with a clean kitchen towel before seasoning the fish.
  • If your fish fillet is bigger than 4 ounces, increase the cooking time.
  • The cooked fish will keep in the refrigerator for 3 days.

Keywords: Oven baked swai fish, swai fish recipe, swai, fish


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Reader Interactions

Comments

  1. Kim Billhimer

    I love simple and quick. Thank you I have a very inpatient son who wants food now. So this is. great!!!!!

    Reply

    • George

      I’m so happy to hear that, Kim!! 🤗

      Reply

      • Emily

        Have this in my oven now! It smells divine!

        Reply

        • George

          Hope you like it, Emily 🙂

          Reply

        • Gladys Flores

          I making this recipe right now and smell so good can't wait to eat it I will be eating it with some veggies

          Reply

          • George

            I hope you enjoy the recipe, Gladys!

          • Ann Crawley

            I’m making right now it smells delicious and I have some noodles and shrimps and string beans with it

          • George

            Hi Ann,
            Sounds great! Hope it turns out good! 🙂

        • George

          Hi KarenB,
          If your fish is already thawed, I would bake it for 10 - 12 minutes and take them out of the oven 🙂 Thank you very much for your kind words and review!

          Reply

    • Barton

      After 15 minutes fish still frozen. Not sure it'll cook if still frozen when I turn the oven off.

      Reply

      • George

        Hi Barton,
        Everyone's oven temperature is slightly different. In the future, before you turn off the oven, make sure your fish is 80 to 90% cooked and let it finish cooking in the oven with the residual heat once you turn off the oven. If your fish isn't cooked after the initial 15 minutes of baking, I would continue to bake the fish and check in 5 minutes increments. Hope this helps!

        Reply

  2. Inka

    I really loved how the fish came out with this method of baking it and letting it sit in the oven. The fish came out perfect, it wasn't overcooked and rubbery. I do have one question, if the fish is already thawed, how long does it need to be baked and left in the oven for? Thanks

    Reply

    • George

      Hi Inka,
      I'm so happy you liked the recipe!
      To be honest, I've never made this with thawed fish. So my bet is to go with the instruction on the (fish) package. I don't think you need to leave the fish in the oven when you start with thawed fish. Hope this helps!
      Thank you for your fantastic review!

      Reply

      • Tracy

        That was what I was wondering if it was thawed already. So use their cooking time and maybe not set in the oven. Thank you

        Reply

  3. Melody

    Very good recipe. We couldn’t get enough. Spices were just right.

    Reply

  4. Emily Zumwalt

    Maybe the filets I bought were larger than average, but they came out a bit undercooked and watery. I stuck them in the microwave to finish them up. Still pretty flavorful and healthy tho!

    Reply

    • George

      Hi Emily,
      If you were to try bigger filets in the future, maybe add 3-4 minutes of baking time in the oven and leave it in there a little longer. But I'm glad to hear that you like the flavor! Thanks for stopping by and leaving a thoughtful comment!

      Reply

  5. Lee

    Seasoning is the key… sobiuse a lot ( for me) easy recipe and done within half hour too! Delish served with green beans and cauliflower rice

    Reply

    • George

      Hi Lee,
      Yesss, I agree with you! I personally like to (slightly over) season my food as well but when I write a recipe, I have people who season food conservatively in mind. After all, you can add more seasoning but can’t take them off, right?!! I’m glad you adjust the seasoning to your liking 😊Cauliflower rice and green bean sounds so healthy and delicious!! Thank you so much for your review 🙏🏻

      Reply

      • Greg Divine

        I made this tonight for dinner and the whole family loved it ! Even my picky eater who thought he didn’t like fish , except for fish sticks. He now says he likes fish . I grew up fishing and eating fish and have always been a fish guy . It tastes good and good for you so you can’t go wrong. Others that think they don’t like fish should give this a try . It’s a mild white fish that doesn’t taste or smell fishy . I’ll be make this again for sure .Thank you for sharing your recipe with us .

        Reply

        • George

          Hello Greg,
          I'm so happy your family (including your son) liked the fish recipe! I'd like to agree that this is a great recipe to try even if you are not a big fan of fish if I said so myself, haha. Thank you so much for your kind words and review!

          Reply

      • Verna

        Do you cover the fish in foil before baking or leave it uncovered. Reading your instructions, I am assuming uncovered.

        Reply

        • George

          Hi Verna,
          Yes, bake the fish uncovered before baking. Hope you like the recipe!

          Reply

  6. Kristen

    This is the perfect fish and recipe for someone who isn’t crazy about fish. I have refused to eat fish for about 40 years. I’ve hated the smell, the look, etc. knowing it’s more healthy, I decided to try this particular fish and recipe. It won me over! I’ve had it 3 times now. Thank you for providing an easy, yummy recipe that’s healthy for me.

    Reply

    • George

      Thank you so much for your sweet comment, Kristen! It totally made my day! I'm very happy to hear that you like the recipe 🙂

      Reply

  7. Karhy

    Very quick and easy recipe! It was delicious!

    Reply

    • George

      Thank you so much for your review, Karhy! I'm happy you enjoyed this recipe 🙂

      Reply

  8. Mary Beth

    I am not a fish lover. However, I am trying and this recipe was spot on! My husband loves fish and he said it was delicious. I did back off a bit of the red pepper flakes the second time making the recipe. Both ways is still great flavor! Thanks for the recipe!
    Mary Beth

    Reply

    • George

      I'm so happy to hear that you guys enjoyed my recipe! Thank you for your kind words, Mary Beth!

      Reply

  9. Jim

    George,

    I’m am and have been for years a swai fanatic, but simply never thought to bake from frozen. What a lovely delicate texture! Thank you so much for posting this.

    Jim

    Reply

    • George

      Hi Jim, I'm so glad to hear you enjoy the recipe! It surely is a quick and delicious way to enjoy swai fish 🙂 Thank you for your kind words!

      Reply

  10. John

    Made it. Now to try it. Looks good. I added extra garlic powder and som Old Bat, too. Like that I can time other items while not worrying about fish getting overdone in the oven

    Reply

    • George

      Hi John, extra garlic powder and Old Bay sound like an excellent addition! Hope you enjoy!

      Reply

  11. KAREN

    I love this recipe! Although, I got to admit I tweaked it a little. I added a little melted butter, and topped with lemon slices and chives. It always comes out perfectly cooked and delicious! Thanks for sharing this recipe 🙂

    Reply

    • George

      Hi Karen,
      They are excellent additions to the recipe!
      Thank you so much for your review!

      Reply

  12. Vicki W

    The seasoning was perfect! My husband and I both loved the Swai which required nothing but a squeeze of lemon to be perfect. Great recipe and so easy. Followed the recipe and it wss great. Simple couscous and broccoli sides. Heal th by and filling meal in 30 minutes. WOW!

    Reply

    • George

      Hello Vicki,
      I'm so happy you enjoyed the recipe. Your sides (couscous and broccoli) sound perfect for a healthy dinner!
      Thank you so much for your review!

      Reply

  13. Rose

    Couldn’t have been easier and tasty!! Now I have no excuse for eating fish more often. I used tilapia This 30 minute meal gave me plenty of time to make sides dishes to go with it. Thanks for posting.

    Reply

    • George

      Hi Rose, I’m so glad you enjoyed the recipe. Because this recipe is quick and easy, I thought it was a perfect weeknight meal! Thank you so much for your review❤️

      Reply

  14. CJ

    I absolutely loved this recipe - when I discovered Swai - I gave up almost all other fish and always bake/fried Swai from frozen. - however - I never read the following information concerning Swai - makes me think about cutting down how much I eat it: ' Swai fish itself is a healthy fish. However, how this fish was farmed raises lots of environmental and health concerns such as excessive usage of disinfectants, anti-parasitic, and antibiotics. I recommend purchasing a brand with eco-certification to minimize these concerns.' What do you think???

    Reply

    • George

      Hi CJ,
      Yes, I used to eat lots of swai fish as well until I found out about how they were raised.
      In the content above, I provided some substitutions and recommended purchasing a brand with eco-certification as well. I guess great minds think alike, huh? Thank you so much for your review and comment!

      Reply

      • KarenB

        I heard that swai was raised better than tilapia, more eco friendly and sustainable than tilapia. But perhaps the same is for swai?

        Reply

        • George

          I think it is hard to generalize since some brands put conscious effort in raising sustainable fish. I believe what is important as a consumer is to be aware of where our food comes from and continue to make better choices for our body and planet 🙂

          Reply

  15. Amy Peters

    So easy and delicious!!! Thank you.

    Reply

    • George

      Hi Amy,
      I'm so happy to hear that you enjoyed the recipe!
      I really appreciate your review 🙂

      Reply

  16. Dea

    Wow, wow, wow!!! This turned out soo delicious and was soo easy to make!! I had two larger Swai fillets and baked them from frozen for exactly 15 minutes and they came out perfect!! Will definitely be making this again!!!

    Reply

    • George

      Hi Dea,
      It is so nice to hear that you enjoyed this recipe! Thank you so much for your kind words and review! 🥰🥰🥰

      Reply

  17. MERLEAN THOMPSON

    I will make this fish again but with a bit less seasoning. I liked the flavor, but it overpowered the delicate fish. Also, I suggest removing the cooked fish from the juice and allowing it to rest for a few minutes so it can firm up.

    Reply

    • George

      Hello Merlean,
      Thank you very much for sharing your tip!

      Reply

  18. Rose

    I used tilapia and it couldn’t have been easier. I weighed the fish and followed her directions for timing. It was delicious and cooked to perfection. I will definitely make again.

    Reply

    • George

      Thank you very much for your review, Rose! I'm very happy to hear that you enjoyed the recipe!

      Reply

  19. Rich

    In the oven now and smelling divine. I'm into swai and my wife likes, both swai and salmon. How would this recipe work with the salmon? Serving with homemade Cole slaw and baked potato. Can't wait to sink my teeth into this fish. Thanks for sharing.

    Reply

    • George

      Hello Rich, thank you so much for your kind words and review! I think it should work with salmon as well. Your side dishes sound delicious! Hope you enjoy the recipe!

      Reply

  20. Karen

    Would basa fish work here?

    Reply

    • George

      Hello Karen, since basa fish is a white flesh fish like Swai and tilapia, I think it would work for the recipe! Hope this helps!

      Reply

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