Crispy Broiled Italian Swai
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
6 Swai fillets (4 oz each)1/2 box Triscuits Thin Crisps (4 servings, about 60 crackers)2 T grated Parmesan 2t freshly chopped rosemary (or 1t dried, crushed)1t Italian seasoning (I use Frontier All-Purpose seasoning)1t garlic powder1t onion powderOlive oil sprayFresh parmesan (optional)
1. Thaw fish in a large bowl filled with lukewarm tap water.
2. Place triscuits in a quart ziplock bag. Crush thoroughly with a rolling pin. Open the bag, add the cheese and seasonings, then zip the bag and mix well. Pour crumbs into a large plate.
3. Dry each Swai fillet with paper towels. Mist each side lightly, then dredge in the crumbs. Place fillets on a broiler pan which has been sprayed with oil.
4. Heat the oven's broiler high. Broil the fish about 18-20 minutes or until it flakes easily with a fork.
If desired, sprinkle each fillet with fresh shredded Parmesan, and melt briefly in the oven (not included in nutritional values)
Serving Size: Makes 6 fillets
Number of Servings: 6
Recipe submitted by SparkPeople user TAMRACLOVEC.
2. Place triscuits in a quart ziplock bag. Crush thoroughly with a rolling pin. Open the bag, add the cheese and seasonings, then zip the bag and mix well. Pour crumbs into a large plate.
3. Dry each Swai fillet with paper towels. Mist each side lightly, then dredge in the crumbs. Place fillets on a broiler pan which has been sprayed with oil.
4. Heat the oven's broiler high. Broil the fish about 18-20 minutes or until it flakes easily with a fork.
If desired, sprinkle each fillet with fresh shredded Parmesan, and melt briefly in the oven (not included in nutritional values)
Serving Size: Makes 6 fillets
Number of Servings: 6
Recipe submitted by SparkPeople user TAMRACLOVEC.
Nutritional Info Amount Per Serving
- Calories: 164.3
- Total Fat: 5.3 g
- Cholesterol: 46.3 mg
- Sodium: 731.0 mg
- Total Carbs: 14.1 g
- Dietary Fiber: 2.0 g
- Protein: 16.7 g
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