Oven Baked Swai
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
8 oz Fish, Swai Fillet, (2 fillets, 4 oz each)salt and ground black pepper to taste1 tbsp Extra Virgin Olive Oil, or as needed1 medium (2-1/2" dia) Onions, raw, chopped1 clove Garlic, minced 3.5 serving Happy Harvest Diced Tomatoes (1 (14.5 oz) can)
1. Preheat oven to 400 degrees F (200 degrees C).
2. Place swai fish in a glass casserole dish and season with salt and black pepper.
3. Heat olive oil in a large skillet over medium heat; cook and stir onion until softened, about 10 minutes. Add garlic and cook until fragrant, about 1 minute. Pour tomatoes over onion mixture; cook and stir until heated through, about 5 minutes. Spoon tomato mixture over fish.
4. Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.
Serving Size: makes 2 servings, 1 fillet per serving
Number of Servings: 2
Recipe submitted by SparkPeople user ZPOST72.
2. Place swai fish in a glass casserole dish and season with salt and black pepper.
3. Heat olive oil in a large skillet over medium heat; cook and stir onion until softened, about 10 minutes. Add garlic and cook until fragrant, about 1 minute. Pour tomatoes over onion mixture; cook and stir until heated through, about 5 minutes. Spoon tomato mixture over fish.
4. Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.
Serving Size: makes 2 servings, 1 fillet per serving
Number of Servings: 2
Recipe submitted by SparkPeople user ZPOST72.
Nutritional Info Amount Per Serving
- Calories: 196.9
- Total Fat: 9.1 g
- Cholesterol: 45.0 mg
- Sodium: 606.9 mg
- Total Carbs: 14.0 g
- Dietary Fiber: 2.8 g
- Protein: 17.5 g
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