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Eat Well Wednesday: Why Try Swai?

Did you get a chance to view our weekly ad in the newspaper or online yet?  If so, you probably noticed a unique type of fish being advertised called Swai.  In case you aren’t familiar with this variety of fish, or haven’t tried it yet, we have a tasty recipe here for you today!  Swai has a delicate, mild flavor, so it’s a great choice for people who may not normally care for fish.  Its moist, flaky texture makes it perfect for baking, broiling, and grilling.  High in protein, low in fat, and with only 100 calories per 4-ounce serving, Swai is a nutritious choice as well! Today we have an easy, homemade fish finger recipe that both kids and adults will enjoy!  Swai fillets are covered in a crunchy coating of panko bread crumbs and parmesan cheese then baked to golden perfection.  Be sure to use NuVal® scores to help you find a healthier marinara sauce to dip your fish fingers in (try Silver Palate Marinara, one of our highest scoring pasta sauces, which is on sale this week!).  Don’t forget to round out your meal by pairing your fish fingers with some steamed fresh green beans.  Go ahead and give this new recipe a try…. “swai” not?!

Crunchy Parmesan Swai Fish Fingers

Serves:  4


1-16 oz. pkg. SeeMazz® Swai Fillets, thawed

1 egg, lightly beaten

2 cups panko (Japanese bread crumbs)

¼ cup grated Parmesan cheese

1 Tbsp. canola oil

1 cup Silver Palate® Marinara Sauce


  1. Preheat oven to 400˚F. Cover a baking sheet with aluminum foil and spritz with cooking spray.
  2. Place egg in a shallow, wide dish.  In a separate dish, combine panko, parmesan cheese, and oil.
  3. Cut Swai Fillets into thick, finger-shaped pieces; pat dry with paper towel.  Dip Swai into egg, shaking off excess, then into panko mixture, pressing to adhere.  Place on prepared baking sheet.
  4. Bake for 12-15 minutes or until golden brown.  Serve fish fingers with warm marinara sauce.
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