Nutrition Facts
  Servings Per Recipe: 2
  Serving Size: 1 serving
Amount Per Serving
  Calories 302.6
  Total Fat 22.0 g
      Saturated Fat 5.4 g
      Polyunsaturated Fat 1.2 g
      Monounsaturated Fat 10.4 g
  Cholesterol 81.1 mg
  Sodium 179.3 mg
  Potassium 32.4 mg
  Total Carbohydrate 2.0 g
      Dietary Fiber 0.4 g
      Sugars 0.4 g
  Protein 24.5 g
  Vitamin A 1.5 %
  Vitamin B-12 1.2 %
  Vitamin B-6 1.2 %
  Vitamin C 13.4 %
  Vitamin D 0.0 %
  Vitamin E 8.7 %
  Calcium 7.9 %
  Copper 0.6 %
  Folate 1.1 %
  Iron 1.9 %
  Magnesium 1.4 %
  Manganese 1.0 %
  Niacin 0.2 %
  Pantothenic Acid     0.4 %
  Phosphorus     4.2 %
  Riboflavin 1.5 %
  Selenium 1.9 %
  Thiamin 0.7 %
  Zinc 1.3 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Baked Parmesan Swai

View the full Baked Parmesan Swai Recipe & Instructions
Submitted by: KNACKERED_KITTY

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Baked Parmesan Swai

154 calories of Swai Filet, (6 oz)

119 calories of Olive Oil, (1 tbsp)

23 calories of Parmesan Cheese, grated, (1 tbsp)

4 calories of Lemon Juice, (0.50 fl oz)

2 calories of Rosemary, dried, (0.50 tsp)

0 calories of Thyme, fresh, (0.50 tsp)


Nutrition & Calorie Comments  

This was simple, delicious, and easy to adapt for different flavors. I did add some pepper and a small amount of kosher salt over the fish before the cheese. I will definitely cut the olive oil to only 1 Tbs next time though, and maybe add some fresh minced garlic to the oil, mmm.. :) Submitted by:
CALUPHISIG
(12/9/12)
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LOVE this! It does not even need the lemon juice. :) I add a touch of garlic salt and onion powder as well. I've already made it 3 times. Submitted by:
SALINA78
(2/24/12)
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