The Healthy My Ass Cookbook

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Other Entrée Recipes:

Bacon Cheese Franks

Broiled Lobster Tails

Chicken Enchiladas

Coney Island Casserole

Covered Roaster Turkey

Fettuccine Carbonara

Fettuccine Fiesta

Fried Shrimp

Honey Mustard Roasted Chicken Thighs


Lemon Butter Chicken

Linguine with Caramelized Onions, Bacon and Olives

Mac and Bacon Cheeseburger Casserole


Mizithra Cheese and Browned Butter Spaghetti

Oven Barbecued Baby Back Ribs

Oven Barbecued Brisket

Oven Barbecued Country Style Ribs

Oven Braised Pork Steaks

Oven Sesame Chicken

Pan Fried Pork Chops

Pan Seared Parmesan Scallops

Pasta with Three Cheeses

Poor Man's Stroganoff

Pressure Cooked Chuck Roast

Pressure Cooked Corned Beef and Cabbage

Pressure Cooked Country Style Ribs

Pressure Cooked Linguine with Clam Sauce

Prime Rib

Rosemary's Chicken Breasts

Scallops in Beer Cheese Sauce

Seafood Lasagna

Shrimp Fettuccine with Boursin Cheese

Shrimp Scampi Pasta

Slow Cooked Chuck Roast

Slow Roasted Pork Butt


Stuffed Peppers

Swissed Ham and Noodles Casserole

The Italian North Village Sub Sandwich

The Vegetarian North Village Sub Sandwich

Tuna Noodle Casserole


Wild Mushroom and Goat Cheese Lasagna

Ziti con Pollo

Fried Swai

A breaded and fried mild flavored flaky white fish.


2 lbs. Swai Fillets
1/3 cup Milk, consumed
1/3 cup Milk, left over
1/2 Egg, consumed
1/2 Egg, left over
1/2 tsp. Ground Black Pepper, consumed
1/2 tsp. Ground Black Pepper, left over
1/2 cup Cracker Meal, consumed
1/2 cup Cracker Meal, left over
1/8 cup Olive Oil, consumed
3/8 cup Olive Oil, left over
  Garlic Powder


Rinse the Swai Fillets and pat dry between paper towels.  Depending on their size, you may want to cut them in half so your skillet can accommodate each and more at one time.

Blend the 2/3 cup of Milk, 1 Egg, and 1 teaspoon of Ground Black Pepper in a bowl large enough to dip the fillets.

Spread a 1/4" layer of Cracker Meal in a shallow dish large enough for the largest fillet to lie flat.

Heat a thin layer of Olive Oil in your largest skillet over medium high heat.

Dip each fillet in the milk mixture, drain, then lay flat in the cracker meal.  Lightly sprinkle Garlic Powder on the upper wet side to taste, then turn to coat that side with cracker meal.

Fry each fillet for 2 to 4 minutes per side, until golden browned, remove and drain on paper towels.  Add more cracker meal and olive oil as needed.

Keep fried fillets warm in the oven while frying the remainder.


This is one of those recipes in which not all of the ingredients required to make it are actually consumed and therefore not all of each ingredient should be used to calculate the nutritional facts or exchanges.  Hence the distinction between "consumed" and "left over" quantities which are my assumptions to arrive at more accurate nutritional information.

I assume this can be made with other similar fish fillets, but not being a fish person myself, I'm not sure of any to suggest.  This is what my cousin made.  If you try others let me know whether I should recommend or discourage them here.

Swai is also known as Tra, Sutchi Catfish or Striped Catfish but actually is Iridescent Shark, a fresh water fish from Southeast Asia and is really a catfish, not a shark.

Serving Suggestions:

Because of Swai's mild flavor, it goes well with sauces and various spices.  I enjoy mine with a remoulade dressing, store bought since I do not have a recipe for it.  My cousin served it with ketchup.


Other Information:

Source: Ed Berberich, my cousin

Preparation: 0:30
Cook: 0:30
Total: 1:00

Yield: 2 pounds
Servings: 4

Nutrition Facts per Serving:
340 Calories
17g Fat (46.5% calories from fat)
32g Protein
13g Carbohydrate
trace Dietary Fiber
131mg Cholesterol
136mg Sodium.

Exchanges per Serving:
1 Grain(Starch)
0 Lean Meat
0 Non-Fat Milk
1 1/2 Fat.

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