Asian Swai with Lemon

So I've "kinda" been on this work-out tip, which has "kinda" led me to obsess over calories we consume in this house.  Both the hubbs and I are tracking the calories we are allowed to consume and are really focusing on making healthy choices in our daily eating habits.  Ya know, gotta get an early start to setting good habits for our kids. :)

To this end, I've also been obsessed with cooking seafood, something that is new for me.  I LOVE the seafood department these days--there's so much to chose from!  This week I picked up swai.  Have you heard of it?  Tried it?  We hadn't.  It's a white fish, similar to tilapia, but the monger said it was a bit "lighter" and "meatier."  I wondered how that could be true, but figured I'd give it a go. 

As with all new fish I try, I introduce it to our table pan-friend in panko--because for the most part, I believe you can't go wrong with a panko pan fry.  If it's good, we like it, then I'm willing to nix the fry and steam/bake/etc. on the next go rounds.  

Tonight I decided to add a bit more flavor with an asian flair as well.  The turnout--delish!  And the monger was right--it was both a lighter taste, and meatier fish.  With tilapia, it so easily falls apart, but this fish held together very nicely while cooking--which I appreciate.  

One thing I learned was that the filets are rather large.  I had asked for 2, as I normally do fish, but didn't notice the size.  One filet is quite enough for 2 people if you aren't starving.  

Additional upside: swai, pre-cooked, is only 100 calories for 4 oz!  

Asian Swai w/ Lemon

Ingredients:

1 fresh swai filet

1 cup flour

1 cup pank crumbs

1 egg, beaten

4 tbs asia stir-fry oil (it's infused with ginger, garlic, etc.)

1/2 fresh lemon

Directions:

On 3 separate plates, lay out flour in one, egg in one and panko in the last.  In a medium pan, bring oil to heat over medium-high.  Dredge the fish in the flour, making certain to cover it all thoroughly as it'll help the egg stick.  Next, dredge the filet through the egg, ensuring total coverage and then through the panko crumbs, coating each side.  Transfer to the frying pan and cook until golden brown on each side, about 3 minutes on each side.  Remove from heat and transfer to plate with paper towel---let drain for 30 seconds.  Squeeze lemon juice on top of filet and serve!