Swai Fish with Orzo

Frozen fish is perfect to keep for a quick meal. Pair swai fish with orzo in a coconut cream sauce for an easy weeknight dinner.

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One of the best parts of being a food photographer for others is trying new food I wouldn’t have normally bought or prepared. Recently, one such food was swai fish. I’ve always cooked with tilapia or salmon.

Swai fish is pretty similar to tilapia. They are both freshwater fish and fairly mild. Swai fish is a little thicker than tilapia, so it takes a little longer to cook. This swai fish was delicious when cooked in oil and a few seasonings.

In addition to the swai fish, we made it with orzo pasta. The coconut cream in the orzo gives it a slightly sweeter flavor but also keeps it dairy free. Coconut cream is a great substitute for heavy cream.

Thawing, handling, and cooking-from-frozen

If your swai fillets are frozen, you can either thaw them overnight in the refrigerator or speed-thaw them safely by placing the sealed fillets in a bowl of cold water for 20–30 minutes until pliable. Pat the fillets dry with paper towels before seasoning to help them brown and to avoid splattering. If you prefer to cook from frozen, increase stovetop cook time by a few minutes per side and add the broth only after the fillets have started to release some moisture; this helps the exterior cook without steaming the fish. Always handle swai like any other mild white fish: keep it cold until ready to cook and use a gentle spatula when flipping to avoid breaking the fillet.

Oven-baked and air-fryer alternatives

If you want a hands-off method, preheat the oven to 400°F and brush fillets with olive oil, a sprinkle of salt, pepper, and a little garlic and onion powder; bake on a parchment-lined sheet for 10–12 minutes depending on thickness, or until the fish flakes easily. For an air-fryer option, preheat the air fryer to 400°F and air-fry the fillets for about 8–10 minutes, flipping halfway, which delivers a crisp edge without extra oil. Both methods are great when you’re serving multiple people or want to free up a skillet for the orzo.

Sauce and flavor-variation ideas

This recipe pairs beautifully with quick sauces — try a simple lemon-butter sauce made by melting butter, stirring in a squeeze of lemon juice, and spooning it over the cooked fish, or a garlic-coconut drizzle based on the coconut cream in the orzo for a cohesive plate. Other quick variations: a caper-lemon pan sauce, a light tomato-basil salsa, or a spicy harissa yogurt drizzle. Each sauce can be finished in the same skillet in 2–3 minutes while the pasta rests, keeping cleanup simple.

Substitutions and dietary swaps

If you can’t find swai, use tilapia, pollock, or cod as a one-to-one swap; thicker fillets may need a couple of extra minutes of cooking. To keep the orzo gluten-free, substitute a small-shaped gluten-free pasta and shorten the simmer time to avoid overcooking. For a dairy-free dish keep using coconut cream as written, or replace coconut cream with a light coconut milk and a tablespoon of cornstarch whisked in to slightly thicken without adding dairy. If you prefer less sodium, use low-sodium broth and taste before seasoning.

How to tell when swai is perfectly cooked

Swai is done when the fillet is opaque all the way through and flakes easily with a fork; a gentle twist of a fork should separate layers without resistance. If you want a precise check, the internal temperature should reach 145°F at the thickest part. For average store-bought fillets cooked in a skillet over medium heat, expect about 4–6 minutes per side depending on thickness; thicker cuts will need more time, thinner fillets less.

Serving suggestions and portioning

This recipe serves two comfortably when paired with a simple green salad or steamed vegetables; plan on about 4–6 ounces of fish per person for a main course. For heartier plates, add roasted vegetables or a citrusy onion salad to cut through the coconut cream. A squeeze of lemon or a scattering of fresh herbs such as parsley or basil over the plated fish brightens the dish and adds color.

Storage, reheating, and make-ahead tips

Store leftovers in an airtight container in the refrigerator for up to 1–2 days. To reheat, gently warm the orzo and fish together in a skillet over low heat with a splash of broth or a little extra coconut cream to loosen the sauce — microwaving quickly can dry the fish out, so use short bursts if you choose the microwave. For make-ahead meals, cook the orzo and keep it separate from the fish; reheat both briefly and combine to preserve texture.

Swai Fish with Orzo Step by Step

Ingredients

• 2 fillets swai fish
• 2 tbsp olive oil
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tsp pepper
• 14.5 oz chicken broth
• 1/4 cup coconut cream
• 1/2 lb orzo pasta

Preparation

Add the swai fish and oil to a large nonstick skillet over medium heat.

Sprinkle with the onion powder, garlic powder, and pepper.

Cook for 5 minutes per side.

Pour in the chicken broth and the coconut cream.

Bring to a boil, then add the orzo pasta.

Cover and cook for 8-10 minutes, until the pasta is soft and most of the liquid is absorbed.

Serve immediately.

Swai Fish with Orzo Leftovers

Storage: Store leftover swai fish with orzo in an airtight container in the refrigerator. It will last for 1-2 days.

Reheating: Reheat everything in a skillet over medium heat. If it’s too dry, you can add a little bit of coconut cream, chicken broth, or water.

Freezing: In my experience, neither cooked fish nor orzo pasta do well in the freezer.

Recipe

Swai Fish with Orzo

Frozen fish is perfect to keep for a quick meal. Pair swai fish with orzo in a coconut cream sauce for an easy weeknight dinner.

Cook Time 30 minutes minutes

Total Time 30 minutes minutes

Course:

Main Dish

Cuisine:

American

Keyword:

dairy free

|

fish

|

orzo

|

pasta

|

swai fish

Dietary Needs:

Dairy-Free

|

Egg-Free

|

Nut-Free

Cooking Method:

One-Pan Meals

Servings: 2

5 from 11 votes

Ingredients

• 2 fillets swai fish
• 2 tbsp olive oil
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tsp black pepper
• 14.5 oz chicken broth
• 1/4 cup coconut cream
• 1/2 lb orzo pasta

Recommended Equipment

• Skillet

Instructions

• Add the swai fish and oil to a large nonstick skillet over medium heat
• Sprinkle with the onion powder, garlic powder, and pepper
• Cook for 5 minutes per side
• Pour in the chicken broth and the coconut cream
• Bring to a boil, then add the orzo pasta
• Cover and cook for 8-10 minutes, until the pasta is soft and most of the liquid is absorbed
• Serve immediately

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Nutrition Facts

Swai Fish with Orzo

Amount Per Serving (1 each)

Calories 684 Calories from Fat 243

% Daily Value*

Fat 27g42%

Saturated Fat 12g60%

Polyunsaturated Fat 2g

Monounsaturated Fat 11g

Cholesterol 5mg2%

Sodium 776mg32%

Potassium 486mg14%

Carbohydrates 94g31%

Fiber 5g20%

Sugar 4g4%

Protein 19g38%

Vitamin A 10IU0%

Vitamin C 2mg2%

Calcium 57mg6%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutrition content will vary based on brands used, measuring methods, portion sizes, and more.

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