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swai fish recipe Pan-Seared with Lemon Butter
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: General, Gluten-Free, High-Protein, Dairy-Free option
Description
This swai fish recipe Pan-Seared with Lemon Butter delivers tender, flaky fish with a vibrant, buttery aroma, perfect for quick, healthy weeknight meals. It’s a family favorite that is both delicious and fuss-free.
Ingredients
- 4 swai fillets (approx. 170 g each), fresh or thawed
- 4 Tbsp unsalted butter (60 g), divided (dairy-free substitute optional)
- 2 fresh lemons, one for juice (45–60 ml) and one for serving wedges
- 2 cloves minced garlic (5 g), finely minced
- 1 Tbsp olive oil (15 ml)
- 0.5 tsp salt, or to your taste
- 0.25 tsp black pepper, freshly ground
- 2 Tbsp fresh parsley (10 g), chopped (optional, dill is an alternative)
Instructions
- Pat Dry and Season Swai: Gently pat the swai fillets completely dry with paper towels until no moisture remains. Season both sides generously with salt and black pepper.
- Heat Pan and Sear: Heat olive oil in a large 10-inch non-stick skillet over medium-high heat until shimmering and almost smoking lightly. Carefully place swai fillets in the hot pan, ensuring not to overcrowd. Sear for 3-4 minutes per side until golden brown and cooked through; the fish should flake easily with a fork. (If your pan cools down or looks crowded, cook in batches to maintain a good sear.)
- Build Lemon Butter Sauce: Reduce heat to medium-low. Add the remaining 2 Tbsp butter and minced garlic to the pan, letting the butter melt and garlic become fragrant (about 30 seconds), smelling subtly sweet. Squeeze in the fresh lemon juice. Swirl the pan gently to combine the luscious lemon butter sauce.
- Finish and Serve: Spoon the rich lemon butter sauce generously over the pan-seared swai fish fillets. Serve immediately with fresh lemon wedges and optional chopped parsley for a bright finish.
Notes
For flavor variations, consider a pinch of red pepper flakes in the sauce. For healthier meals, use less butter and increase olive oil slightly. Patting fish dry is critical for a crisp sear. Cook fish in batches to avoid overcrowding the pan.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-Searing
- Cuisine: American
Nutrition
- Serving Size: 1 fillet (approx. 170 g)
- Calories: 310 calories
- Sugar: 1 g
- Sodium: 300 mg
- Fat: 19 g
- Saturated Fat: 8 g
- Unsaturated Fat: 5.5 g
- Trans Fat: 0 g
- Carbohydrates: 2 g
- Fiber: 0 g
- Protein: 35 g
- Cholesterol: 110 mg
Keywords: swai fish, pan-seared, lemon butter, healthy, quick meal, family favorite, gluten-free, high-protein, easy dinner
