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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 223.2
  • Total Fat: 18.5 g
  • Cholesterol: 45.0 mg
  • Sodium: 51.9 mg
  • Total Carbs: 2.5 g
  • Dietary Fiber: 1.7 g
  • Protein: 13.3 g

View full nutritional breakdown of Pan Fried Swai calories by ingredient
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Pan Fried Swai

Submitted by: GMAOF11

Introduction

The fish can be cooked straight from the freezer. Place in pan add oil. Use the herbs you like, to your taste. Heat on medium to medium high for 15 to 20 min if frozen and 5 to 10 min if thawed. The fish can be cooked straight from the freezer. Place in pan add oil. Use the herbs you like, to your taste. Heat on medium to medium high for 15 to 20 min if frozen and 5 to 10 min if thawed.
Number of Servings: 1

Ingredients

    3.5 oz Swai Fillet pr person
    1 TBsp Light Olive Oil

    Add herbs Oregano, Basil, Thyme, and any others you like.





Directions

Place oil in pan.
Place fish in oil.
Sprinkle with herbs.
Place lid on skillet. If frozen cook about 15 to 20 min.
If thawed cook 5 to 10 min, until fish is flaky.

Serving Size: 1 fillet

Number of Servings: 1

Recipe submitted by SparkPeople user GMAOF11.






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