SparkPeople Advertisers Keep the Site Free

4.8 of 5 (4)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 100.0
  • Total Fat: 2.5 g
  • Cholesterol: 20.0 mg
  • Sodium: 740.0 mg
  • Total Carbs: 4.0 g
  • Dietary Fiber: 2.0 g
  • Protein: 15.0 g

View full nutritional breakdown of Broiled Swai with Salsa calories by ingredient
Report Inappropriate Recipe

Broiled Swai with Salsa

Submitted by: LEXIEMOM

Introduction

Very light fish dish ready in minutes! Serve with Roasted Broccoli and steamed Brown Rice and you have plenty of room (and calories) left to have desert! This recipe and nutritional count is for one filet, just multiply for more servings as needed.
Very light fish dish ready in minutes! Serve with Roasted Broccoli and steamed Brown Rice and you have plenty of room (and calories) left to have desert! This recipe and nutritional count is for one filet, just multiply for more servings as needed.

Number of Servings: 1

Ingredients

    One 4 oz Swai Fillet

    4 tbsp Pico de Gallo or Pace Chunky Salsa - Mild

    Spices: Sprinkle to each just enough to season:

    Garlic Powder
    Smokey Paprika (McCormick)
    Smokehouse Pepper (McCormick)

    Extra Virgin Olive Oil (EVOO) enough on a paper towel to wipe foil to keep fish from sticking.

Tips

This same preparation can be used for Tilaipa, Orange Roughy, or any white or light fleshed fish filet.


Directions

Prep:
1) Rinse filet and pat dry.


2) Prepare foil by brushing very lightly with EVOO on a paper towel to keep fish from sticking, put filet(s) on cookie sheet lined with foil.


3) Sprinkle spices on filet


4) Dollop 4 Tbsp of salsa on top of filet and spread to cover.


COOK:

1) Place cookie sheet under broiler about 6" below flame. Set timer for 15 minutes.

2) When timer goes off check fish. Should flake to fork and not be translucent. You want to see white flesh, not translucent. Add some more time to your timer and keep an eye on the fish so not to burn it.

NOTE: I usually serve Roasted Broccoli with this fish cooking it at the same time on a lower rack, and will switch cookie sheets at the 15 minute mark. Moving Broccoli up closer to the broiler and put fish lower in the oven to continue cooking at a slower rate. I start with 5 minutes at a time until both are done.


Plate the fish and your sides and enjoy!





TAGS:  Fish | Dinner | Fish Dinner |

Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe


  • Very Good
    2 of 2 people found this review helpful
    OMG! I did not leave mine under broiler for 15 minutes only 12 that was enough. Fish very flavorful and the salsa just made it task fantastic. - 3/21/11

    Was this review helpful?   yes  No

  • Incredible!
    1 of 1 people found this review helpful
    This was a great recipe! Easy to make, even for a novice cook like myself, and it tasted great.I served it with brown rice and peas & carrots on the side, the total calorie count came to around 300.
    I also used the Tostidos Medium salsa, as it was all I had, and it worked great, added a little kick - 1/20/11

    Was this review helpful?   yes  No

  • Incredible!
    1 of 1 people found this review helpful
    Loved this recipe. Simple. Tasted great. My daughter loved it! - 11/9/09

    Was this review helpful?   yes  No