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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 293.0
  • Total Fat: 9.5 g
  • Cholesterol: 92.5 mg
  • Sodium: 129.4 mg
  • Total Carbs: 26.4 g
  • Dietary Fiber: 5.6 g
  • Protein: 28.0 g

View full nutritional breakdown of Panko Encrusted Swai with Kick calories by ingredient
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Panko Encrusted Swai with Kick

Submitted by: KNACKERED_KITTY

Introduction

Getting creative in the kitchen! Getting creative in the kitchen!
Number of Servings: 2

Ingredients

    2 swai fillets (slightly under 1/2 pound each!) - make sure they are about the same size and thickness so they cook evenly!
    1 cup panko
    1 tblsp Black pepper
    1 tblsp Garlic Powder
    1 tbslp Oregano
    1/2 tblsp Cilantro
    1 tsp Rosemary
    1 tsp Marjoram
    1 large egg

Directions

Preheat oven to 425 degrees Fahrenheit

Spray a square glass baking pan with extra virgin olive oil (just enough to make it not stick! DO NOT OVERSPRAY OR THE BOTTOM WON'T GET CRUNCHY!)

Place panko and all seasoning in a gallon size baggie.
Place (thawed) swai in another gallon size baggie, and add the large egg.
Smush the egg around until both fillets are coated.
Upend the Swai into the panko and seasoning!
AND SHAKE IT MAMA!!! WOO!

Once evenly coated place swai in baking dish.

Baken for 15 to 20 minutes - it is done when it flakes easily with a fork.

Serving Size: Makes 2 fillets

Number of Servings: 2

Recipe submitted by SparkPeople user KNACKERED_KITTY.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • Loved it! Had a good kick without being overpowering. Didn't use the egg as my fridge was empty so instead I rubbed each piece of fish with watered down mayo. Had lots of panko seasoning left over for another batch. Nice crunchy texture! Will definitely make again and again! - 10/20/11

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  • Good quick receipe! Tasted great! - 9/3/11

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