Two Quick and Easy Oven Baked Swai Fish Recipes (Also called Basa Fish)


These two oven baked Swai Fish recipes (Swai Fish is also called Basa fish) are healthy, easy to make and taste great. Here what you need to know:


What Is Swai Fish and Basa Fish, And How Do I Use It?

Swai and Basa Fish are part of the cat fish family. They are a cheap, mild white fish that works well with tons of recipes! To make the recipes below, I bought 5 pounds of it for only $3.99/lb at a grocery store called Sunny Food Mart near my gym, Quantum CrossFit in Toronto. It's a large Asian grocery store. It's great for cheap produce and hard to find items.

I use this fish in two ways. I either cook a big batch of on my weekend meal prep day (where I cook just about all my food for the week), or I store some in my freezer as a quick back-up protein source for dinner.

If I know I've run out of prepped food and have nothing to eat for dinner that night, I'll take the fish out of the freezer and put it in the fridge to thaw before I leave for work. When I get home, it only takes about 5 mins of prep to get the fish ready - season them and then shove them in the oven. Do something else for 15-20min while they cook, and then dinner is ready with almost no effort or time! 


Recipe #1: Lemon and Garlic Baked Swai Fish Recipe (aka Baked Basa Fish Recipe)

What you need:

  • 2 table spoons of butter (grass fed butter if possible). 
  • 2 lemons (buy them at an Asian grocery store - they are usually cheaper)
  • 2 cloves of garlic
  • 2-3 fillets of Swai Fish aka Basa Fish.

What to do:

  1. Preheat oven to 425.
  2. Place the fish on a tin foil lined baking dish.
    The tin foil is optional, but it makes clean-up super fast.
  3. Slice 2 cloves of garlic as finely as possible.
  4. Melt 2 table spoons of butter. Use grass fed butter if possible, since it's healthier.
  5. Add the juice of one lemon and the chopped garlic into the melted butter.
  6.  Pour the melted butter mixture over the fish.
  7. Top the fish with sliced lemons.
  8. Cook for 15-20mins The fish is done as soon as the flesh inside is white and opaque.

Other notes: 

  • Sprinkle some finely chopped dill, parsley or cilantro (just pick one though, otherwise the flavour combination will be weird) over the fish when it's done.
  • Pair this with something acidic, like a coleslaw with a vinegar dressing. This will balance the richness of the butter sauce.
  • If you're doing a lot of baking, especially if you prefer to do big batch cooking to save time (which, unless you're retired and enjoy the routine of daily cooking, I strongly recommend), get some solid, large baking sheets. The ones I linked to work really well and are a million times better than what you'll find a most kitchen sections of stores like Canadian Tire, Target, Walmart, etc. 
  • Use a double layer of tin foil or a single layer of heavy duty tin foil to reduce the likely hood of the foil breaking and the liquid leaking through. 


Recipe #2: Dijon and Ginger Baked Swai Fish Recipe (AKA Baked Basa Fish Recipe)

What you need:

  • 1 teaspoon of honey (not essential if you don't have it)
  • 3 tablespoons of Dijon Mustard
  • 1 tablespoon of Mayonnaise 
  • Salt and pepper
  • 2 Lemons
  • 2-4 fillets of Swai Fish (use more to save time and cook in bigger batches)
  • Fresh or dried/ground ginger
    • 2 tablespoons of olive oil (my favourite brand is Acropolis. It tastes so good!)

What to do:

Step 1: Prehead oven to 425.
Step 2: Lay your Swai Fish Fillets on a foil lined baking sheet.
Step 3: In a bowl, mix 3 table spoons of Dijon Mustard (don't cheap out on the mustard. I prefer Maille Brand), 1 table spoon of mayonnaise, and 1 tea spoon of honey.
Step 4: To the same bowl, add the juice of two lemons and two table spoons of olive oil.
Step 5: Also add a pinch of salt and black pepper, and 2-3 teaspoons of dried ginger power or about a 1 inch piece of finely chopped ginger. Adjust quantities to taste.
Step 6: Smother the sauce on the fish.
Step 7: Bake for 15-20mins at 425.

Other notes: 

  • As with the first recipe, use a good baking sheet and a double layer of tin foil to make clean-up a breeze. 


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