Swai is a white-flesh fish (typically available in fillet form) with a sweet mild, taste and light flaky texture that can be broiled, grilled, or coating with bread crumbs and fried, according to experts. It can be prepared simply, but also takes well to sauces. A 3.5-ounce serving of plain fish contains around 90 calories, 4 grams of fat (1.5 saturated), 45 grams of cholesterol and 50 milligrams of sodium. Not bad. *

I Love eating fish and hope to do a lot more this summer.  Swai is the choice at this time because it is readily available and really does cook up well.

What you will need for this tasty little number is

1 lb swai or tilapia

4 tsp olive oil

4 tsp rice vinegar

3 tsp light soy sauce

2 tbsp minced garlic

½ tsp dried ginger

Sesame seeds (I just shook the seeds over the fish so not sure how much would be needed)

Spray a broiler pan so the fish won’t stick salt and pepper the fish on both sides and place on the broiler. Whisk together the remaining ingredients with the exception of sesame seeds. Pour over the fish and shack on some seeds. Broil on lo about 8 inches from the heat source for 20 minutes or until white and flaky.

This would be great with a salad, or some lemon rice.  I served with the previous recipe of Butternut and apple soup.

Bon appétit

http://news.consumerreports.org/money/2009/01/swai.html

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