Broiled Swai with Salsa
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.
Submitted by: LEXIEMOM
CALORIES: 100 |
FAT: 2.5g |
PROTEIN: 15g |
CARBS: 4g |
FIBER: 2g
Baked Swai Fish Fillets
This makes a very moist and flavorful dish. The flavors blend well with the Swai Fish. This marinade is also good on chicken and other mild flavored fish.Submitted by: KIWIFRUIT39
CALORIES: 117.5 |
FAT: 6.1g |
PROTEIN: 8.5g |
CARBS: 10.4g |
FIBER: 0.3g
Cilantro lemon Swai
my husband made this up and is a family favorite serve with brown rice and a saladSubmitted by: KJSKYEDRMR
CALORIES: 205.1 |
FAT: 10.3g |
PROTEIN: 24.3g |
CARBS: 4.7g |
FIBER: 1.6g
Peach Compote Swai
Delicious Low-Calorie, High-nurtition fish with a tasty and easy fruit-veggie compote.Submitted by: TULLYFITZ
CALORIES: 363.9 |
FAT: 16.1g |
PROTEIN: 35.8g |
CARBS: 27.5g |
FIBER: 7g
Crispy Broiled Italian Swai
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!!Submitted by: TAMRACLOVEC
CALORIES: 164.3 |
FAT: 5.3g |
PROTEIN: 16.7g |
CARBS: 14.1g |
FIBER: 2g
Swai with Vegetable Trio
This is a low fat easy meal, using no fats. The secret is using microwave steam bags available from Ziplock
You can substitute mix with 1 1/4 Cup broccoli florets, 10 snow peas and 1/4 cup matchstick carrots.
Good to serve with brown rice.Submitted by: BABSE56
CALORIES: 125 |
FAT: 4g |
PROTEIN: 14g |
CARBS: 6g |
FIBER: 2g
Crowned Swai For One
This is my variation of the recipe "Crowned Fish" found in the American Heart Association Cookbook. I was out of fresh basil so I used Pesto instead.Submitted by: FITSUNE
CALORIES: 189.3 |
FAT: 5.6g |
PROTEIN: 16.5g |
CARBS: 18.4g |
FIBER: 1.9g
Salsa Swai
Tasty and quick!Submitted by: MISSYJVW
CALORIES: 136.6 |
FAT: 6.5g |
PROTEIN: 15.6g |
CARBS: 4.1g |
FIBER: 1g
Spicy Swai
Submitted by: AWILLYARD
CALORIES: 248 |
FAT: 9.1g |
PROTEIN: 19.1g |
CARBS: 21.4g |
FIBER: 6.1g
Chunky Veggie Swai
VERY LOW calorie fish entree with a tastes that blend incredibly wellSubmitted by: TULLYFITZ
CALORIES: 192.8 |
FAT: 6.6g |
PROTEIN: 20.4g |
CARBS: 11.4g |
FIBER: 2.4g
Sweet and Spicey Soy Swai
This is a sweet and spicey savory flavored fish.... goes well with steam veggies and you can add brown rice rice to poor cooked marinade over if you wish. Submitted by: BMW9295
CALORIES: 244.1 |
FAT: 4.1g |
PROTEIN: 31.4g |
CARBS: 25.9g |
FIBER: 1.4g
Swai Fish Tacos with Black beans
http://theafter5lifestyle.com/
2012/03/09/fish-tacos-w-bl
ack-beans-and-rice/ Submitted by: MXKITTY
CALORIES: 403.1 |
FAT: 13.1g |
PROTEIN: 43g |
CARBS: 55.7g |
FIBER: 29.4g
Crunchy Baked Parmesan Swai (By Poteet)
That's a delicious recipe. You can use different kinds of fish. The original recipe is Cod. I usually use swai or Tilapia.Submitted by: RAQUELPOTEET
CALORIES: 144.4 |
FAT: 4.7g |
PROTEIN: 18.9g |
CARBS: 2.8g |
FIBER: 0.5g
Baked Swai
This fish is not strong tasting and is baked with a coating of finely chopped pecansSubmitted by: NEZAB24
CALORIES: 314 |
FAT: 26.8g |
PROTEIN: 17.9g |
CARBS: 5.7g |
FIBER: 2.9g
Salmon & Swai with Pear Lime Sauce
A taste of the tropics. My son doesn't like salmon so I added Swai for him. You can also divide the fish between each person to get a flavor of both types.Submitted by: RED_DEVIL_APRIL
CALORIES: 192.7 |
FAT: 7.2g |
PROTEIN: 24.1g |
CARBS: 7.3g |
FIBER: 0.7g
teriyaki swai with brown rice
I saw this recipe on a box and made a few changes to it instead of the green beans you can subsitute it for another green vegetable and even add more than the the recipe calls for.
Submitted by: NUTTYKNITTET
CALORIES: 195.1 |
FAT: 5.3g |
PROTEIN: 12.1g |
CARBS: 25.9g |
FIBER: 2.2g
Lemon Butter Swai
Crispy Panko breading and tangy lemon flavor enhances this mild white fish!Submitted by: CARINMARIE
CALORIES: 290.5 |
FAT: 14.7g |
PROTEIN: 18.4g |
CARBS: 21.9g |
FIBER: 1.5g
Swai Caponata
Dangerous to leave me alone in the kitchen when I'm bored...lolSubmitted by: BELEHN
CALORIES: 352.9 |
FAT: 20.8g |
PROTEIN: 18.4g |
CARBS: 27.7g |
FIBER: 5.5g
swai with chili sauce
a different spin on baked fishSubmitted by: MUSOLF6
CALORIES: 167.6 |
FAT: 5.1g |
PROTEIN: 17.4g |
CARBS: 14.8g |
FIBER: 2.4g
Pan Fried Swai
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.Submitted by: GMAOF11
CALORIES: 223.2 |
FAT: 18.5g |
PROTEIN: 13.3g |
CARBS: 2.5g |
FIBER: 1.7g
