Fast delivery
Get in as fast as 1 hour
It’s all local
Shop your favorites
Direct chat
Connect with shoppers
Swai Fillets for Delivery or Pickup
The Instacart guide to swai
About swai
Swai is a white-flesh, moist fish with a firm texture and neutral flavor, making it the best option for taking on the flavor of other ingredients. It is a delicious and nutritious meal option that every household can incorporate into its diet plan. It is both affordable and has a pleasant taste. Swai's protein content is similar to other common fish, but its omega-3 fat composition is significantly lower. A four-ounce (113 gram) serving of uncooked swai contains 70 calories, 15 grams of protein, 1.5 grams of fat, 11 milligrams of omega-3, 45 grams of cholesterol, 0 grams of carbohydrates, and 350 milligrams of sodium.
Also, swai is an excellent source of selenium, niacin, and vitamin B12. The amounts for these nutrients can vary depending on what the fish has been fed.
- Carbs: Like many animal protein sources, swai doesn't contain any carbohydrates.
- Fat: One four-ounce swai fillet comes with approximately two grams of fat. Most of it is the healthier fat, such as omega-3 fatty acids.
- Protein: Swai has you covered if you're on a protein-rich diet. With a four-ounce serving of swai, you get about 21 grams of protein. While swai does not have the same protein content as salmon or sardines, it is comparable to other white fish, such as cod, catfish, and halibut.
- Vitamins and minerals: Swai's micronutrients vary depending on the diet the fish is fed. Generally, it is not high in vitamins and minerals. Luckily, it comes with 330 milligrams of potassium, which is a crucial micronutrient. Swai may contain sodium depending on the preservatives used when it is packaged.
Swai cooking tips
Cooking temperatures and times may vary depending on the size of your swai and method of preparation. The average preparation time can be around five minutes, and the cooking time can take an additional five minutes. At most, it should take you a total of 20 minutes. Cook swai to the following internal temperatures depending on how you like your fish cooked:
- Rare: 125 degrees Fahrenheit
- Medium-Rare: 135 degrees Fahrenheit
- Medium: 145 degrees Fahrenheit
- Medium-Well: 150 degrees Fahrenheit
- Well-Done: 160 degrees Fahrenheit
Try to cook your fillets using medium heat and let them rest for approximately three minutes. Swai should be cooked until it is well done to guarantee food safety. Remember, the mildness of swai allows it to take on any flavor you may add to it. This could be through seasonings, sauces, or other ingredients. Swai fillets can be prepared like tilapia, catfish, or cod.
Whether you need seasoned swai fillets, such as lemon-garlic or butter, or baked swai for a family gathering or a quiet meal at home, it is pretty straightforward to get what you need when you order using the Instacart app! Our shoppers have the expertise to get your order together. Then you will have your swai fillets delivered to your doorstep within as little as 2 hours!
Swai Near Me
Buy your favorite Swai online with Instacart. Order Swai from local and national retailers near you and enjoy on-demand, contactless delivery or pickup within 2 hours.
FAQs about swai
While there is a lot of controversy regarding swai, it has its benefits and is healthy. It is rich in protein and omega-3s, which are essential for the human body. Likewise, it does not contain any carbohydrates, and it is significantly low in fat to give you the proper nutritional value. So, if you are wondering whether swai is an excellent addition to your diet, it is, and it is also safe for consumption on a monthly basis.
Swai provides 157 calories per serving. The calorie content is the recommended amount and provides the advisable nutritional content. Remember, your calorie intake depends on age and activity level, but generally, male adults typically require 2,000 to 3,000 calories a day while females require around 1,600 to 2,400 to maintain weight.
If you are cooking swai, the best way to serve it is with a side dish like marinated potatoes. When choosing a side dish, you can get creative, but not everything will be an excellent choice to go with swai. If you want to achieve a restaurant-style dinner in your home, you can try some recipes like garlic butter sauteed clams, ultimate mashed potatoes, and cioppino.
Fish is an excellent source of high-quality vitamins. It comes with heart-healthy omega-3 fatty acids. What's more, swai comes with numerous benefits, such as vision protection and better mental health. Likewise, preparing it is straightforward, so you do not have to be an expert chef to add it to your diet. With Instacart, you can order your swai and enjoy its nutritional composition. Place your order today!