Orange-Curry Swai Fillets
Orange-Curry Swai Fillets balance a gentle, flaky fish with a bright citrus glaze layered with warm curry, soy depth, and a hint of heat from sambal oelek. Fresh ginger and garlic perfume the sauce, creating a sweet-heat finish that feels both lively and comforting. Serve this weeknight-friendly dish over rice or greens for a light Dinner with vibrant flavor.
- Prep15 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Orange-Curry Swai Fillets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 30
- Heart Health
- 61
- Metabolic
- 20
- Digestive
- 29
- Inflammatory
- 50
- Performance
- 43
- General Wellness
- 1
Place the fish in a glass dish; season both sides with black pepper and curry powder. Pour soy sauce over the top, coating both sides. Marinate for at least 20 minutes.
- 2
Heat olive oil in a saucepan over medium-high heat. Add the fish to the hot oil and cook until browned, about 3 minutes per side. Add ginger and ginger to the open spaces in the pan; cook until fragrant, about 1 minute, stirring frequently to prevent burning.
- 3
Lower the heat to medium-low. Pour any remaining marinade into the pan, along with the orange juice.
- 4
Cook until the fish flakes easily, about 10 minutes. Remove the fish from the pan and set it aside. Stir sambal oelek into the pan. Cook the sauce until reduced and thickened, about 5 minutes. Pour over the fish and serve.
- Calories 236.0 kcal Moderate 12%
- Protein 15.92 g Good Source 32%
- Carbohydrate 29.32 g 11%
- Total Fat 4.83 g Moderate 6%
- Saturated Fat 0.99 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 45.37 mg Moderate 15%
- Sodium 866.93 mg High 38%
- Dietary Fiber 1.96 g Low Source 7%
- Total Sugars 6.63 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 85.42 mg Low Source 7%
- Iron 0.42 mg Low Source 2%
- Potassium 433.49 mg Low Source 9%
- Vitamin A 0.42 mcg Low Source 0%
- Vitamin C 40.67 mg Good Source 45%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Soy 🌱
- Garlic 🧄
About This Recipe
Orange Curry Swai Fillets is made with 9 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Black Pepper, Curry Powder, Fresh Ginger, and Garlic. Each serving provides about 236.0 kcal, and is a good source of protein.
Recipe Questions
- What is Orange-Curry Swai Fillets made of?
- The main ingredients are Black Pepper, Curry Powder, Fresh Ginger, Garlic, Olive Oil. The full list of 9 is above.
- How long does it take to make Orange-Curry Swai Fillets?
- About 40 mins in total: 15 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 236.0 kcal. The full nutrition breakdown is above.
- Is Orange-Curry Swai Fillets easy to make?
- This recipe is rated easy, with 9 ingredients and 4 steps.
- Is Orange-Curry Swai Fillets healthy?
- Orange-Curry Swai Fillets has an easyChef Pro health score of 45/100. Per serving, it provides 236.0 calories and 15.92 g of protein, or 32% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 866.93 mg (38% of the Daily Value). It contains Citrus, Fish, Soy and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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