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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 352.9
  • Total Fat: 20.8 g
  • Cholesterol: 45.0 mg
  • Sodium: 497.5 mg
  • Total Carbs: 27.7 g
  • Dietary Fiber: 5.5 g
  • Protein: 18.4 g

View full nutritional breakdown of Swai Caponata calories by ingredient
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Swai Caponata

Submitted by: BELEHN
Swai Caponata

Introduction

Dangerous to leave me alone in the kitchen when I'm bored...lol Dangerous to leave me alone in the kitchen when I'm bored...lol
Number of Servings: 3

Ingredients

    *3 Fish Fillet, (I used Swai Fillet), 12 oz
    Eggplant, fresh, 1 eggplant, unpeeled (approx 1-1/4 lb)
    Zucchini, baby, 1 medium
    Olive Oil,
    *Balsamic Vinegar,
    Garlic, .25 cup
    Cilantro, raw, 6 tbsp?
    2 Hannaford Diced Tomatos/Italian Style (14.5oz can)
    McCormick' Perfect Pinch Mediterranean Herb, (to taste)

Tips

I had considered adding mozzarella cheese or parmesan cheese but need to watch my salt intake. Filling meal with a fresh garden salad. Enjoy!


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Directions

Slice eggplant and zucchini (about 1/4" or so thick)
Lightly coat bottom of 9x13" casserole dish with olive oil
Place layer of eggplant into bottom of dish
Lightly drizzle with olive oil and balsalmic vinegar
Cover lightly, but evenly, with diced tomatoes, garlic, cilantro and Mediterranean seasoning
Place layer of zucchinni on top of this layer
Lightly drizzle with olive oil and balsalmic vinegar
Cover lightly, but evenly, with diced tomatoes, garlic, cilantro and Mediterranean seasoning
Place 3-4oz fillets of Swai on top of these layers
Lightly drizzle with olive oil and balsalmic vinegar
Cover lightly but evenly with diced tomatoes, garlic, cilantro and Mediterranean seasoning
Cover with foil and bake for 1 hour at 350 degrees or until vegetables saft and fish is flaky

Serving Size: one 4oz swai fillet and 1/3 of vegetables

Number of Servings: 3

Recipe submitted by SparkPeople user BELEHN.






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