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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 164.3
  • Total Fat: 5.3 g
  • Cholesterol: 46.3 mg
  • Sodium: 731.0 mg
  • Total Carbs: 14.1 g
  • Dietary Fiber: 2.0 g
  • Protein: 16.7 g

View full nutritional breakdown of Crispy Broiled Italian Swai calories by ingredient
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Crispy Broiled Italian Swai

Submitted by: TAMRACLOVEC

Introduction

This yummy fish is rather new the the American market. It is a type of catfish-shark. Much milder than the American channel catfish, it is more similarly flavored to the flaky white fish we are familiar with - tilapia, cod, flounder, etc. But the big difference is that swai is very firm, and not mushy at all, and has very little fishy flavor! This recipe uses crushed triscuits for the fish breading to give a super crunchy bite. Experiment with diffent seasonings!! This yummy fish is rather new the the American market. It is a type of catfish-shark. Much milder than the American channel catfish, it is more similarly flavored to the flaky white fish we are familiar with - tilapia, cod, flounder, etc. But the big difference is that swai is very firm, and not mushy at all, and has very little fishy flavor! This recipe uses crushed triscuits for the fish breading to give a super crunchy bite. Experiment with diffent seasonings!!
Number of Servings: 6

Ingredients

    6 Swai fillets (4 oz each)
    1/2 box Triscuits Thin Crisps (4 servings, about 60 crackers)
    2 T grated Parmesan
    2t freshly chopped rosemary (or 1t dried, crushed)
    1t Italian seasoning (I use Frontier All-Purpose seasoning)
    1t garlic powder
    1t onion powder

    Olive oil spray

    Fresh parmesan (optional)

Directions

1. Thaw fish in a large bowl filled with lukewarm tap water.

2. Place triscuits in a quart ziplock bag. Crush thoroughly with a rolling pin. Open the bag, add the cheese and seasonings, then zip the bag and mix well. Pour crumbs into a large plate.

3. Dry each Swai fillet with paper towels. Mist each side lightly, then dredge in the crumbs. Place fillets on a broiler pan which has been sprayed with oil.

4. Heat the oven's broiler high. Broil the fish about 18-20 minutes or until it flakes easily with a fork.

If desired, sprinkle each fillet with fresh shredded Parmesan, and melt briefly in the oven (not included in nutritional values)

Serving Size: Makes 6 fillets

Number of Servings: 6

Recipe submitted by SparkPeople user TAMRACLOVEC.






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