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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 302.6
  • Total Fat: 22.0 g
  • Cholesterol: 81.1 mg
  • Sodium: 179.3 mg
  • Total Carbs: 2.0 g
  • Dietary Fiber: 0.4 g
  • Protein: 24.5 g

View full nutritional breakdown of Baked Parmesan Swai calories by ingredient
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Baked Parmesan Swai

Submitted by: KNACKERED_KITTY

Introduction

Throw together quick for a light tasty dinner Throw together quick for a light tasty dinner
Number of Servings: 2

Ingredients

    12 oz Swai Filet
    2 tablespoon oil
    1 teaspoon fresh Thyme
    1 teaspoon Rosemary
    approx an oz of Lemon Juice
    2 tablespoons grated Parmesan Chhese

Directions

Preheat oven to 350 degree fahrenheit
Pour olive oil into the bottom of a glass baking dish
Dust Rosemary and Thyme into oil
Assuming your fish is thawed, lay in baking dish and then flip over
Sprinkle lemon juice over the fish
Dust parmesan cheese over the fish
Bake for 15 minutes
Fish will be done when it's opaque and flakes easily with a fork.

Number of Servings: 2

Recipe submitted by SparkPeople user KNACKERED_KITTY.






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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    VERY VERY GOOD!! - 8/5/10

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  • This was very delicious and easy. I added 2 T of chopped garlic to the oil and herbs and sprinkled a little onion powder and citrus pepper on the fish before the Parmesan. This is a keeper! - 10/22/13

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  • Very good I added garlic and lemon pepper to it. - 4/23/13

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  • Loved this recipe. Will definitely make again. - 3/25/13

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  • 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.. :) - 12/9/12

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  • This is so simple and soooo delicious! I use fresh herbs from my garden and the flavor was amazing. Thanks for sharing! - 8/25/12

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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. - 2/24/12

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  • De-licious! Everyone in the house loved it, including kids! I used 1/2 tsp rosemary and omitted lemon since there was none on hand. Next time I will use just 1 Tbs oil (2 Tbs was too much). - 12/21/11

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  • Used Rosemary & Garlic seasoning. Fantastic!!!!!
    Everyone loved it, even my teenage son who doesn't like any white fish. Definitely a keeper! - 4/15/11

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  • great! - 10/23/10

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