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Swai Fillets with Tomato Caper Sauce

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A truly wonderful dinner ready in 20 minutes! Tender flaky Swai Fillets with Tomato Caper Sauce are irresistible, easy to cook, and very healthy. This recipe is great way to use seasonal produce and herbs. From https://www.babaganosh.org

Tender flaky Swai Fillets with Tomato Caper Sauce are irresistible, easy to cook, and very healthy. This recipe for swai fish is a great way to use seasonal tomatoes and herbs. A quick and easy seafood dinner ready in just 20 minutes!

A truly wonderful dinner ready in 20 minutes! Tender flaky Swai Fillets with Tomato Caper Sauce topped with fresh herbs is irresistible, easy to cook, and very healthy. This recipe is great way to use seasonal produce and herbs. From https://www.babaganosh.org

Cooking with swai

Ahh, Swai. You are my favorite fish to cook.

Swai is so tender, flaky, not-too-fishy, cooks quickly, and so versatile! On top of that, swai is one of the most affordable fishes available. I always keep a few frozen swai fillets so that I can take them out in the morning to thaw and then have a quick, healthy, easy dinner later in the day.

I have a bunch of other swai recipes on the blog. You should absolutely check them out and add them to your must-make list.

A truly wonderful dinner ready in 20 minutes! Tender flaky Swai Fillets with Tomato Caper Sauce topped with fresh herbs is irresistible, easy to cook, and very healthy. This recipe is great way to use seasonal produce and herbs. From https://www.babaganosh.org

Tomato caper sauce for fish

In this recipe I cooked Swai in a delicious sauce made of fresh tomatoes, garlic, and tangy capers. This recipe uses 2 fresh tomatoes to make the sauce, but if you want to save even more time, you can use a can of diced tomatoes with the juices. I always use fire-roasted diced tomatoes when I use canned tomatoes because the charred tomatoes look so pretty.

The capers release their wonderful flavor into the tomato juices and don't taste too sharp. This is the brand of capers I used. To be honest, they all taste the same to me on their own! So I just look for ones that don't have any funky preservatives, just vinegar and salt.

 

Don't get huge capers (such as these) because  they would totally overpower the tomato sauce and be too much vinegar flavor if you took a bite of one of these. Just my personal preference.

Spinach for extra nutrition

I added a handful of spinach to the tomato-caper sauce because spinach is one of those vegetables that is very easy to hide in a recipe - it cooks down to a tiny fraction of its size compared to raw and doesn't impart too much flavor onto the dish. It's a super easy way to get extra vegetables into your dinner.

A truly wonderful dinner ready in 20 minutes! Tender flaky Swai Fillets with Tomato Caper Sauce topped with fresh herbs is irresistible, easy to cook, and very healthy. This recipe is great way to use seasonal produce and herbs. From https://www.babaganosh.org

Overall this is a super healthy swai recipe because it is light in calories and has a nicely sized portion of vegetables in each serving.

Cooking swai in tomato caper sauce

You'll need a large 12 inch skillet with a lid for this recipe (such as this one), because you'll need to cover the swai fillets and let them poach in the tomato caper sauce.

This recipe is super easy: You saute the garlic and capers with diced tomatoes until they release juices and the tomato juices mix with the garlic and caper flavors. Then add the seasoned swai fillets and fresh baby spinach and cover with a lid until the fish is fully cooked.

THAT. IS. IT.

It really doesn't get easier than this.

What to serve with this swai recipe

The extra tomato sauce from this recipe is PERFECT for serving it over pasta or rice. You can also dip some homemade garlic bread into the sauce (see my whole wheat garlic bread made without butter!). Quinoa or riced cauliflower are good options for side dishes if you want to keep things healthier.

Some bacon roasted vegetables or a side salad (this salad with beets and a homemade citrus dressing!) would be fantastic too.

Just make sure to start cooking your sides at the same time or even before you start on this swai recipe, because the swai will be ready in about 20 minutes!

Hungry for more seafood recipes?

Try these reader favorites! A few easy swai, salmon, and shrimp recipes on this list.

If you enjoyed this recipe, let me know with a comment and a star rating below. And don't forget to share it on Facebook and save it on Pinterest for later!
Print Recipe
4.64 from 11 votes

Swai with Tomato Caper Sauce

A quick and easy, light, delicious recipe for Swai fillets in a flavorful tomato sauce with zesty capers. Spoon the extra sauce over pasta or rice, or use bread to soak it all up.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Dinner
Cuisine: American
Servings: 2 Servings
Author: Kate
Cost: $7

Ingredients

  • 1 tablespoon olive oil
  • 2 tomatoes diced (or one 14-oz can fire roasted diced tomatoes)
  • 2 garlic cloves thinly sliced
  • 1 tablespoon capers
  • Salt & Pepper to taste
  • 2 Swai fillets (tilapia or any other white fish fillets can be used)
  • 2 handfuls baby spinach
  • 1 tablespoon fresh herbs such as parsley and/or basil, diced

Instructions

  • In a large skillet, heat the olive oil over medium-low and saute the diced tomatoes, thinly sliced garlic cloves, and capers together for 3 minutes until tomatoes soften and release juices.
  • Season the Swai fillets generously with salt and pepper, and carefully place into the skillet. Top with 2 handfuls spinach and cover with a lid to allow the Swai to cook and steam, and for the spinach to wilt.
  • Cook over medium-low heat for 10 minutes, or until the Swai is fully cooked and the spinach is completely wilted. Stir the wilted spinach into the tomato sauce without disturbing the Swai, remove from heat, and top with freshly cut herbs.
    Serve with pasta, rice, and roasted vegetables.

Notes

  • Any thin white fish fillet, such as tilapia or catfish, works great in this easy, healthy recipe!
  • Fresh herbs really add a fresh flavor to the dish. Parsley and basil are great herb combinations in this tomato-caper sauce

Nutrition

Nutrition Facts
Swai with Tomato Caper Sauce
Amount Per Serving
Calories 195 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g5%
Sodium 119mg5%
Potassium 292mg8%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 3g3%
Protein 17g34%
Vitamin A 1193IU24%
Vitamin C 20mg24%
Calcium 18mg2%
Iron 1mg6%
* The nutritional information shown here is just an estimate and not meant to be used as dietary/nutritional advice. Please consult a nutritionist for exact nutritional information based on the exact ingredients you use.

 

 

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