Baked Swai Filets with Wild Rice Stuffing
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 - Swai filets, each about 3.5 oz..5 cu - Wild Rice1 cu - Brown Rice.5 cu - quinoa5 oz. Canned, diced tomatoes with onions, peppersWhite sauce:2 tbsp flour2 tbsp butter1 cu. milk.5 tsp chopped fresh basilpinch of chopped fresh lavender.5 tsp Italian seasoning3 tbsp white winepepper to taste
Cook Wild Rice, Brown Rice and Quinoa together, doubling recommended water. Reduce diced tomatoes over low heat. Make white sauce. Put half of the filets in a lightly greased shallow pan. Spoon the tomato mixture over filets. Spoon cooked rice over filets. Spoon some of the completed white sauce over the rice. Cover the rest of the filets with the remaining white sauce. Bake at 425 for 25 minutes or until fish is completely cooked.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user MORPHISTO.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user MORPHISTO.
Nutritional Info Amount Per Serving
- Calories: 338.8
- Total Fat: 11.7 g
- Cholesterol: 61.8 mg
- Sodium: 259.4 mg
- Total Carbs: 37.9 g
- Dietary Fiber: 2.8 g
- Protein: 20.7 g
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