Herbed & White Wine Baked Swai

Baked fish recipe is gluten free.

Photo courtesy of thepathtraveler / FreeDigitalPhotos.net

This recipe for baked swai fish is very popular over at my personal blog, Cranial Dump. That blog is my personal mind dump, where I write about a number of topics, sometimes frequently, and too often, infrequently (I’d love to babble away on my personal blog more often, but real life interferes). I changed the name of the recipe to Herbed Baked Swai with White Wine after I prepared it last night, and after eating this very-delicious dish, decided that the original name of Baked Swai with Lemon & Pepper didn’t really describe the flavor.

And, yes, this is gluten free. Just be careful with the spices since some manufacturers add ingredients with gluten to prevent caking. Read the ingredient label on your spice bottles to ensure they are pure.

Herbed Baked Swai with White Wine Recipe

Rating: 51

Cook Time: 20 minutes

Herbed Baked Swai with White Wine Recipe

Use just a dash of salt. For some reason, the swai really pulls in the salt flavor and adding more salt will make the recipe inedible.

This recipe should work well with cod, too. See grilling instructions in the notes.


  • 2-3 pounds of Swai (I often prepare with 1-1.5 lbs, and just use the same marinade)
  • ½ cup White Wine
  • 2 tbsp Lemon Juice
  • ½ tsp Black Pepper
  • ¼ tsp Dill
  • ¼ tsp Rosemary
  • ¼ tsp Dry Mustard
  • Dash of salt


  1. If fish fillets are longer than 6 inches, cut them in half to make them easier to wrap in foil later when you bake them.
  2. Mix up marinade ingredients (everything but Swai) in a plastic zip lock bag.
  3. Place fish in the bag, pressing out all air and zipping the top. Put the bag in a bowl in the refrigerator for at least a few hours to overnight. Turn the bag over one or more times to ensure that the fillets are evenly marinaded.
  4. When you’re ready to cook the fish, preheat oven to 425 F.
  5. Remove fish from the bag of marinade. Place one piece of fish on a piece of foil that is large enough to crimp into an envelope so no juices leak out as fish cooks.
  6. Set the foil packets on a baking sheet and bake for 15-20 minutes. Fish is done when it separates easily with a fork.


The fish can also be grilled: Wrap fish in 2-3 layers of foil. Grill for approximately 15-20 minutes, fish is done when it flakes easily with a fork.


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