Fried Swai Fish Fillet Recipes: Amazing 10 Health Benefits

Fried Swai Fish Fillet Recipes are a perfect dish for any occasion. This is a simple preparation that can be served either hot or cold.

For the proper presentation of this dish, make sure you have your garnish and sauce to add on top of it! A quick and easy fish recipe that you can’t go wrong with! You will also feel great knowing that each serving only has 356 calories in it.

What Are Fried Swai Fish Fillet Recipes?

It is a perfect dish for any occasion, especially for Valentine’s Day, New Year’s Day, or any Western occasion when seafood dishes are served!

Humidity plays an important role in determining how long you should leave the fish to cook. Most people feel that if the fish has been cooked properly, it should flake or fall apart when touching it with a fork.

Fried Swai Fish Fillet Recipes
Fried Swai Fish Fillet Recipes

How To Make Fried Swai Fish Fillet Recipes?

It is quite simple to make this dish. All you need for this recipe is basic ingredients and, of course, a little bit of patience.

The most important things to consider when making fried swai fish fillet recipes are the cooking time and the temperature. You want your fish to be cooked by at least two minutes, maybe more if you want it charred instead of steamed or sizzled or seared! Let the fish steam in the other dishes before cooking it.

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Total Time: 20 minutes

Serves: 2 persons


For the marinade

  • 1 teaspoon sesame oil
  • 1 teaspoon cornstarch

For the sauce

  • 1 tablespoon dark soy sauce (or soy sauce if you want a light-colored sauce) 
  • 2 teaspoons white vinegar
  • 1/2 teaspoon chili paste (sambal oelek or Sriracha)
  • 2 tablespoons water
  • 1/2 teaspoon sugar
  • 2 tablespoons oil


1. Wash and clean the fish fillets. Pat it dry with a paper towel and set aside for about 1 minute.

2. Mix all ingredients for the marinade in a bowl, then add the fish fillets and let it marinate for 15 minutes or more before cooking.

3. Heat cooking oil in a pan, put the fillets in it, cook each side of the fillet until golden brown, and place the fish on a plate lined with a paper towel to absorb excess oil.

4. To make the sauce, mix all ingredients under “for the sauce” in a small bowl and heat it over medium heat until the sugar is dissolved.

5. Serve the fish whole with the sauce on top.

Nutrition Fact Of Fried Swai Fish Fillet Recipes

Calories356.7 mg 
Fat15.0 mg 
Fiber0 g  
Protein39.3 g

10 Health Benefits Of Fried Swai Fish Fillet Recipes

1. Rich In Omega-3 Fatty Acids  

Omega-3 fatty acids are a family of unsaturated fats which are very important to the overall health of your body. They are essential for your optimal growth and development. These acids are found mostly in cold-water fish. Fried swai fish fillet recipes are one of them!

2. Good For Your Heart  

Studies have shown that consuming fish can reduce the risk of coronary disease. In a study conducted by the Harvard School of Public Health, it was found that people who ate fish twice or thrice weekly reduced their risk of fatal heart attacks by 37% to 50% compared to those who did not. The omega-3 fatty acids are believed to be the reason behind this!

3. Helps In Preventing Cancer  

Even though there has not been conclusive evidence that fish and other seafood can indeed prevent cancer, some studies have shown that consuming fish twice a week can lower the risk of developing cancer by 17% to 71%.

4. Good For Your Eyes  

Fish is also a great source of vitamin A, which is necessary for the healthy growth of your body and even your eyes. Scientists believe that low vitamin A levels lead to dry and itchy eyes and help prevent age-related macular degeneration, damaging the central part of the retina in the eye.

5. Helps In Preventing Depression  

Your diet plays an important role in how you feel and cope with things. Even though there is not a lot of research that has been done, it is believed that diet plays a big role in depression. It has also been found that a diet rich in omega-3 fatty acids can help prevent depression by lowering the levels of brain chemicals associated with depression.

6. Helps You Lose Weight 

Studies have shown that consuming fish can help you lose weight and improve your cholesterol levels. The high amounts of protein in fish make it easier for your body to burn the stored fat to be a good fat substitute. This is also because it can help regulate your blood sugar level, preventing diabetes!

7. Helps In Maintaining Healthy Skin  

Fish is a great source of omega-3 fatty acids, important for maintaining healthy skin. Some studies have shown that consuming fish can improve the health of your skin. For example, certain fish, such as salmon and mackerel, can even prevent psoriasis!

8. Good For Your Hair  

A good source of protein is a must for healthy and beautiful hair. Fish contains a lot of protein and other essential nutrients that are important for the health of your scalp and hair follicles. Fish is one of the best protein sources for your hair.

9. Helps In Preventing Memory Loss  

Some studies have found out that fish is a great source of vitamin B12, also known as cobalamin, which is important to the overall health of your body.

This vitamin helps prevent heart disease and nerve damage and assists in the production of red blood cells, which carry oxygen to your cells and help keep you energized. But most importantly, it helps prevent memory loss!

10. Helping In Preventing Emotional Distress  

Some studies have shown that the consumption of fish and seafood can help reduce the symptoms of anxiety and depression. This is because fish contains omega-3 fatty acids rich in vitamins B1, B12, and E, which are important for maintaining a healthy nervous system.

Is It Good For Children?

Yes, it is! Children are also encouraged to eat fish a few times a week. This is because fish contains some of the best sources of protein and vitamins. Vitamins B1, B5, B12, B3 and E are all important for maintaining a healthy nervous system and memory!

Is It Good For Pregnant Woman?

Yes! It is! Your baby needs healthy fats to grow and develop a healthy brain, spine, and nervous system. So, eating fish is a good way to support these things.

Is It Good For Diabetic Patients?

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How To Serve Fried Swai Fish Fillet Recipes?

It is best-served whole. However, you can break it up into smaller pieces for the children if you like. It can also be served with a side of brown rice and salad on the side. It can be dipped in some sauce or used to make a fish sandwich! Enjoy!

Can I Freeze Fried Swai Fish Fillet Recipes?

Yes! You can. When you freeze fish, make sure that you do not put it in a container by itself. Instead, wrap it in some plastic and then put it in a freezer bag.

How Long Are Fried Swai Fish Fillet Recipes Good For?

Fried Swai fish recipes can be stored in the fridge for around 4 days.


Fried swai fish fillet recipes are easy to make and can be made in various ways. Experimenting with different ingredients may lead you to discover new ways to serve it, but it is best-served whole.

You may also want to try making some variations of fried swai fillets in different ways, such as baked swai fillets recipe or grilled swai fillet recipes.

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