Air Fryer Swai Fish is made in just ten minutes. This blackened fish recipe is delicious and easy and perfect for those who are trying to eat healthily and count macros!
Not long ago I got really serious about my health journey. I started tracking my macros and looking for things to cook that were healthy and easy to make.
Enter in Swai. A 4oz filet of Swai is just 100 calories, 0 carbs, 0.3 grams of fat, and a whopping 21 grams of protein. That's healthy and perfect no matter what diets you're on.
Swai fish is a moist and tender fish that turns white after cooking. It's also a mild fish that's perfect for someone who is looking for something other than catfish.
Ingredients:
Swai Fresh Fish Fillets
Blackened Seasoning
Olive oil
You won't find any butter in this recipe because we want to keep it simple and healthy as intended.
In order to get my Swai ready for cooking, I like to rinse the fillets and then pat them dry with paper towels.
I purchase a package of frozen fish fillets at the grocery store. I'll then grab how many I want to make and allow them to thaw for 30 minutes at room temperature.
How to Make Air Fryer Swai
1. Preheat the Air Fryer to 390 degrees Fahrenheit. Prepare the air fryer basket with olive oil spray, non stick cooking spray, or parchment paper.
2. Brush olive oil onto both sides of the fish fillets. Sprinkle blackened seasoning onto both sides of the fish.
3. Place the coated fish fillets into the air fryer basket and cook for 5 minutes, flip and cook for 3 minutes, and flip and cook for an additional 2 minutes for a total of 10 minutes.
4. Serve with your favorite side. Keep things healthy by opting for sweet potato, fresh vegetables, or salad.
FAQs
Swai Fish is a farmed white fish, also known as a Vietnamese Catfish. It is moist and tender and has a mild flavor. The meat of the fish turns white after cooking.
Yes! If you are counting macros and looking for something low in calories and high in protein, Swai is a great choice. There are also 0 carbs and very low fat content. A 4oz filet typically has 21 grams of protein, no carbs, and 0.3 fats with only 100 calories.
I love to serve other healthy items such as salad, sweet potatoes, and roasted vegetables.
You can add breadcrumbs to Swai fish but the breading will definitely add more carbs to the recipe. Choose a breading that works for your diet if you are counting macros.
A Swai Fish filet is cooked at 390 degrees Fahrenheit and is done in just 10 minutes.
Fish in the Air Fryer is perfect. It's light and tender on the inside and slightly crunchy on the outside. It's also healthy because, well, it's fish! But it's also healthy because it's made with very little oil and it's much healthier than deep frying.
More Seafood Air Fryer Recipes:
Air Fryer Swai Fish
Equipment
- Air Fryer
Ingredients
- 2 4 oz Swai filets
- 1 tsp olive oil
- blackened seasoning to taste
Instructions
- Preheat the Air Fryer to 390 degrees Fahrenheit. Prepare the air fryer basket with olive oil spray, non stick cooking spray, or parchment paper.
- Brush olive oil onto both sides of the fish fillets. Sprinkle blackened seasoning onto both sides of the fish.
- Place the coated fish fillets into the air fryer basket and cook for 5 minutes, flip and cook for 3 minutes, and flip and cook for an additional 2 minutes for a total of 10 minutes.
- Serve with your favorite side. Keep things healthy by opting for sweet potato, fresh vegetables, or salad.
Notes
Nutrition
*Nutritional information is a calculated guesstimate. Please note that this can change with different brands and modifications you may make to the recipe. For the most accurate information, use a nutritional calculator with the exact brands and measurements you're using with each recipe.
©AirFryingFoodie 2023
You didn’t say what temperature to put the air fryer at?
The temp is the first thing in the recipe 🙂 390 degrees Fahrenheit.
My fillets were thinner so I used 360 for 8 minutes and they were perfect. Thanks for the information, it gave me courage to try it.
What if you don't like blackened? What other spices can I use?
Use any brand of spices you would like! The flavor combos are up to you and your palate. 🙂
Attempted this tonight. Forgot to thaw at room temp. I did leave it out for 15 min while I prepared things and side dish but still the fillets were a little frozen by the time I put them in the AF. This was of course user error!
Fillets felt more steamed than fried. Next time I will thaw them out the night before in the fridge.
Good idea! 🙂