We just finished dinner with  and I had to share this super easy swai recipe with you all. I’m overdue to go to the grocery store so I had to use what I had on hand and it was really a very good meal. Fish is a healthy food that I am trying to serve more often.

The fish I used is white swai, it’s also called white ruffy (white roughy). I shared about this fish with my Grilled White Ruffy recipe before. This is fish that I normally buy from the fish counter at my local grocery store, but I happened upon frozen white ruffy fillets at Target a few weeks ago. My son loves white swai so I bought it thinking he could take out a piece for lunch as needed. He hadn’t eaten it so I grabbed it for dinner tonight. I was very pleased with the quality of the fish and the condition of it after thawing. I will definitely be buying this again to keep in the freezer. The corn is Green Giant’s Steam Crisp Niblets, out new favorite canned corn. The peas are frozen from Trader Joes – I do not know what it is about these peas but they are the best frozen peas ever!

I did a quick search for swai recipes and fish recipes to find an idea on how to cook this and found Broiled Tilapia Parmesan on AllRecipes. I adapted this to fit what I had on hand and it has fewer ingredients. You could make this recipe with any mild fish or the white swai like I did. It took less than 15 minutes to have the entire meal cooked and on the table. You may need to adjust time under broiler based on thickness of fish fillet.

Easy Parmesan White Swai (White Ruffy or White Roughy)

  • 1 package Market Pantry Swai Fillets from Target – thawed (or use mild white fish of choice)
  • 3 tablespoons of margarine (normally I would have used butter, but I was out)
  • 2 tablespoons Hellmann’s mayonnaise
  • 1/4 teaspoon garlic powder (for this I liked powder rather than fresh so the pieces wouldn’t burn under broiler)
  • 1/4 cup Kraft Parmesan Cheese (yes I used the green can for this recipe – sometimes it is a good choice)
  • Salt and fresh black pepper
  • Lemon juice (I was out of lemons, after cooking normally I would use fresh lemon to squeeze, but in a pinch the bottle of lemon juice did the trick)

Turn on broiler. Cover sheet tray with aluminum foil. Place thawed white swai fillets on foil and lightly salt and pepper the top of fish. Broil for 3 minutes. Mix margarine, mayo, garlic powder, Parmesan cheese, and more black pepper in a bowl well. Remove fish fillet from broiler and flip each fillet over. Now divide the mixture and spread evenly over each fish fillet. Place back in broiler for another 4 minutes. Serve with lemon. Enjoy your Parmesan White Swai!

A little more about white swai. It actually is known by many terms: swai, white swai, swai basa, basa fish, asian catfish, white roughy, white ruffy, and there are probably more that I don’t even know about. It is a fresh water farmed fish from Vietnam which means it is very low (or free of) mercury but it does have that awesome Omega-3 fish oil. Use it in the same recipes that you might use tilapia or cod or any mild white fish.

I would love to know if you try this swai recipe and what you think of it. Is white swai (white ruffy or white roughy) a fish you already eat regularly in your home?  Do you have other swai fish recipes to share?

robyn post sig