Spicy Swai
- Number of Servings: 2
Ingredients
2, 4 oz filets - Basa/Swai Fish (or substitute catfish)1 raw small carrot slice thinly4 green onions, chopped1 medium yellow squash cut into 4 thin pieces5 fresh mushrooms, chopped1 tbsp extra virgin olive oil2 tbsp I Can't Believe It's Not Butter Spray1/2 C waterground mustardgarlic powdercayenne pepperpaprikaparsley flakesblack pepper
Slice up the vegetables making sure that both the carrots and squash are sliced thinly. Heat pan with olive oil and butter spray. Place fish and squash in the pan then add remaining vegetables. Sprinkle all the seasonings on the fish and some on the veggies. Be careful not to add too much paprika or cayenne pepper unless you like your food very spicy! Add 1/2 to 1 C of water and cook on medium high heat. After about 3-5 min flip the fish and the squash. For the second side of the fish sprinkle with all spice except parsley, cayenne pepper, and paprika. Cook on this side of the fish until the water is evaporated and the bottom of the fish is crispy. Flip the fish and squash and cook until the other side of the fish is crispy. When both sides of the fish are crispy the vegetables should also be tender and the meal is ready!
This can also be cooked without the olive oil. If cooked without oil subtract 60 calories per serving. I didn't measure my spices as I added them. Guesstimates are 1 tsp parsley, 1 tsp cayenne pepper, 1 tsp paprika (these three I only used on the fish), 3 tsp black pepper, 6 tsp ground mustard (high estimate), and 3 tbsp garlic powder. Add more or less depending on what your personal tastes are, but know that it will shift the calorie content.
Serving Size: Makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user AWILLYARD.
This can also be cooked without the olive oil. If cooked without oil subtract 60 calories per serving. I didn't measure my spices as I added them. Guesstimates are 1 tsp parsley, 1 tsp cayenne pepper, 1 tsp paprika (these three I only used on the fish), 3 tsp black pepper, 6 tsp ground mustard (high estimate), and 3 tbsp garlic powder. Add more or less depending on what your personal tastes are, but know that it will shift the calorie content.
Serving Size: Makes 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user AWILLYARD.
Nutritional Info Amount Per Serving
- Calories: 248.0
- Total Fat: 9.1 g
- Cholesterol: 45.0 mg
- Sodium: 618.4 mg
- Total Carbs: 21.4 g
- Dietary Fiber: 6.1 g
- Protein: 19.1 g
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