Pan fried Swai with Lemon Butter Sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 200.6
- Total Fat: 11.4 g
- Cholesterol: 60.5 mg
- Sodium: 293.2 mg
- Total Carbs: 6.5 g
- Dietary Fiber: 0.3 g
- Protein: 15.9 g
View full nutritional breakdown of Pan fried Swai with Lemon Butter Sauce calories by ingredient
Introduction
tender flakey Swai that will appeal to both children and adults alike, as well as only take 15 minutes from start to finish. tender flakey Swai that will appeal to both children and adults alike, as well as only take 15 minutes from start to finish.Number of Servings: 4
Ingredients
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3-4 boneless/skinless swai fillets
salt and pepper
1/4 cup flour
1 Tbsp vegetable oil
2 Tbsp unsalted butter, separated
1/2 cup white wine
1 Tbsp lemon juice
2 tsp fresh thyme leaves
Directions
Lightly salt and pepper both sides of the fish
Put the flour in a shallow bowl or plate and dredge the fish in the flour until evenly coated on both sides. Shake off any excess flour.
Heat the oil and one tablespoon of butter in a large non-stick pan over medium-high heat. When the oil is glistening hot, add the fish. You may have to do two batches if your fish doesn't all fit into the pan at once. Sear the fish about 2 1/2 to 3 minutes a side, depending on how thick your fillets are. You want them golden brown, set aside on a serving platter.
In the same pan, add the wine, lemon juice and thyme, cook over medium heat. When it comes to a boil, turn down to a low simmer and cook over medium heat. When it comes to a boil, turn down to a low simmer and cook for about 2 minutes, stirring and scraping the brown bits off the bottom of the pan with a wooden spoon. The liquid should reduce a bit but there should still be enough to make the sauce. Please note, that the sauce does not thicken, just reduces, this is a very thin sauce.
Turn off the heat and add a tablespoon of cold butter, Swirl the butter around in the reduced sauce until it melts and sauce thickens. (as stated above this is a very thin sauce)
Spoon sauce over the fish and serve immediately.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user ARIA_DIA.
Put the flour in a shallow bowl or plate and dredge the fish in the flour until evenly coated on both sides. Shake off any excess flour.
Heat the oil and one tablespoon of butter in a large non-stick pan over medium-high heat. When the oil is glistening hot, add the fish. You may have to do two batches if your fish doesn't all fit into the pan at once. Sear the fish about 2 1/2 to 3 minutes a side, depending on how thick your fillets are. You want them golden brown, set aside on a serving platter.
In the same pan, add the wine, lemon juice and thyme, cook over medium heat. When it comes to a boil, turn down to a low simmer and cook over medium heat. When it comes to a boil, turn down to a low simmer and cook for about 2 minutes, stirring and scraping the brown bits off the bottom of the pan with a wooden spoon. The liquid should reduce a bit but there should still be enough to make the sauce. Please note, that the sauce does not thicken, just reduces, this is a very thin sauce.
Turn off the heat and add a tablespoon of cold butter, Swirl the butter around in the reduced sauce until it melts and sauce thickens. (as stated above this is a very thin sauce)
Spoon sauce over the fish and serve immediately.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user ARIA_DIA.