Baked Parmesan Swai

4.9 of 5 (7)
member ratings
Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 302.6
  • Total Fat: 22.0 g
  • Cholesterol: 81.1 mg
  • Sodium: 179.3 mg
  • Total Carbs: 2.0 g
  • Dietary Fiber: 0.4 g
  • Protein: 24.5 g

View full nutritional breakdown of Baked Parmesan Swai calories by ingredient


Throw together quick for a light tasty dinner Throw together quick for a light tasty dinner
Number of Servings: 2


    12 oz Swai Filet
    2 tablespoon oil
    1 teaspoon fresh Thyme
    1 teaspoon Rosemary
    approx an oz of Lemon Juice
    2 tablespoons grated Parmesan Chhese


Preheat oven to 350 degree fahrenheit
Pour olive oil into the bottom of a glass baking dish
Dust Rosemary and Thyme into oil
Assuming your fish is thawed, lay in baking dish and then flip over
Sprinkle lemon juice over the fish
Dust parmesan cheese over the fish
Bake for 15 minutes
Fish will be done when it's opaque and flakes easily with a fork.

Number of Servings: 2

Recipe submitted by SparkPeople user KNACKERED_KITTY.

Member Ratings For This Recipe

  • no profile photo

    1 of 1 people found this review helpful
    VERY VERY GOOD!! - 8/5/10

  • no profile photo

    This was very delicious and easy. I added 2 T of chopped garlic to the oil and herbs and sprinkled a little onion powder and citrus pepper on the fish before the Parmesan. This is a keeper! - 10/22/13

  • no profile photo

    Very good I added garlic and lemon pepper to it. - 4/23/13

  • no profile photo

    Loved this recipe. Will definitely make again. - 3/25/13

  • no profile photo

    Very Good
    This was simple, delicious, and easy to adapt for different flavors. I did add some pepper and a small amount of kosher salt over the fish before the cheese. I will definitely cut the olive oil to only 1 Tbs next time though, and maybe add some fresh minced garlic to the oil, mmm.. :) - 12/9/12