almound encrusted baked swai
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
16 OZ of Swai fillet 4 servings2 cups whole wheat Pancho bread crumbs4 Tabs of Melted Butter (smart balance light ) 1/4 Cup toasted slivered almonds Old Bay to tasteCrushed Red Peppers Flakes 1 Tab of Cilantro paste1 Cup OJ enough to cover the fish to marinate it.
Take your defrosted Swai and place in a bowl with OJ and set aside for 15 mins at least if not longer to marinate.
Then take the almonds and coarsely chop them and place in a saute pan and toast them up for a few mins. ( This will not take long only until you start to smell the nuts come alive ) Then pull off heat and mixed nuts in a bowl with panko, pepper, olbay seasoning, Red pepper flakes. In another bowl melt butter and add Cilantro paste together mixing well. Then pour into the bread crumb mixture, mix to form a paste. At this point taste to see if you need to add more or less of a particular spice.
Spray baking dish with butter spray and preheat oven to 350 degrees . Take the fish out of the OJ and coat with bread crumb mixture pressing firmly to adhere to both sides of fish. Then place in baking dish and bake at 350 degrees for 20 mins or until the fish is white and flaky.
This makes 4 (4 oz servings) , Add a side of Veg and you are all set. Enjoy.
Number of Servings: 4
Recipe submitted by SparkPeople user PIAAAA.
Then take the almonds and coarsely chop them and place in a saute pan and toast them up for a few mins. ( This will not take long only until you start to smell the nuts come alive ) Then pull off heat and mixed nuts in a bowl with panko, pepper, olbay seasoning, Red pepper flakes. In another bowl melt butter and add Cilantro paste together mixing well. Then pour into the bread crumb mixture, mix to form a paste. At this point taste to see if you need to add more or less of a particular spice.
Spray baking dish with butter spray and preheat oven to 350 degrees . Take the fish out of the OJ and coat with bread crumb mixture pressing firmly to adhere to both sides of fish. Then place in baking dish and bake at 350 degrees for 20 mins or until the fish is white and flaky.
This makes 4 (4 oz servings) , Add a side of Veg and you are all set. Enjoy.
Number of Servings: 4
Recipe submitted by SparkPeople user PIAAAA.
Nutritional Info Amount Per Serving
- Calories: 353.8
- Total Fat: 13.2 g
- Cholesterol: 51.4 mg
- Sodium: 241.6 mg
- Total Carbs: 37.1 g
- Dietary Fiber: 5.6 g
- Protein: 22.9 g
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