Ingredients
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2 teaspoons red pepper flakes
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1 teaspoon seafood seasoning (such as Old Bay®)
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1 teaspoon garlic powder
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salt and ground black pepper to taste
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1 cup cornmeal
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4 (4 ounce) fillets swai fish
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2 tablespoons canola oil
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¼ cup water
Directions
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Combine red pepper flakes, seafood seasoning, garlic powder, salt, and pepper in a bowl. Spread corn meal into a shallow bowl. Season swai fish with red pepper flake mixture and press each fillet into cornmeal to coat. Wrap coated fillets in plastic wrap and refrigerate for 30 minutes.
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Heat oil in a skillet over medium heat. Unwrap fish and place in the hot oil; cook until browned, about 5 minutes per side. Add water, bring to a simmer, cover, and cook, flipping occasionally, until fish flakes easily with a fork, about 10 minutes.
Editor's Note:
Nutrition data for this recipe includes the full amount of breading ingredients. The actual amount of breading consumed will vary.
Nutrition Facts (per serving)
| 330 | Calories |
| 15g | Fat |
| 29g | Carbs |
| 19g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 330 | |
| % Daily Value * | |
| Total Fat 15g | 19% |
| Saturated Fat 2g | 11% |
| Cholesterol 57mg | 19% |
| Sodium 239mg | 10% |
| Total Carbohydrate 29g | 10% |
| Dietary Fiber 2g | 7% |
| Total Sugars 1g | |
| Protein 19g | 39% |
| Vitamin C 2mg | 2% |
| Calcium 12mg | 1% |
| Iron 2mg | 13% |
| Potassium 375mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
