almound encrusted baked swai
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 353.8
- Total Fat: 13.2 g
- Cholesterol: 51.4 mg
- Sodium: 241.6 mg
- Total Carbs: 37.1 g
- Dietary Fiber: 5.6 g
- Protein: 22.9 g
View full nutritional breakdown of almound encrusted baked swai calories by ingredient
Introduction
Outstanding flavor , party in your mouth. Outstanding flavor , party in your mouth.Number of Servings: 4
Ingredients
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16 OZ of Swai fillet 4 servings
2 cups whole wheat Pancho bread crumbs
4 Tabs of Melted Butter (smart balance light )
1/4 Cup toasted slivered almonds
Old Bay to taste
Crushed Red Peppers Flakes
1 Tab of Cilantro paste
1 Cup OJ enough to cover the fish to marinate it.
Directions
Take your defrosted Swai and place in a bowl with OJ and set aside for 15 mins at least if not longer to marinate.
Then take the almonds and coarsely chop them and place in a saute pan and toast them up for a few mins. ( This will not take long only until you start to smell the nuts come alive ) Then pull off heat and mixed nuts in a bowl with panko, pepper, olbay seasoning, Red pepper flakes. In another bowl melt butter and add Cilantro paste together mixing well. Then pour into the bread crumb mixture, mix to form a paste. At this point taste to see if you need to add more or less of a particular spice.
Spray baking dish with butter spray and preheat oven to 350 degrees . Take the fish out of the OJ and coat with bread crumb mixture pressing firmly to adhere to both sides of fish. Then place in baking dish and bake at 350 degrees for 20 mins or until the fish is white and flaky.
This makes 4 (4 oz servings) , Add a side of Veg and you are all set. Enjoy.
Number of Servings: 4
Recipe submitted by SparkPeople user PIAAAA.
Then take the almonds and coarsely chop them and place in a saute pan and toast them up for a few mins. ( This will not take long only until you start to smell the nuts come alive ) Then pull off heat and mixed nuts in a bowl with panko, pepper, olbay seasoning, Red pepper flakes. In another bowl melt butter and add Cilantro paste together mixing well. Then pour into the bread crumb mixture, mix to form a paste. At this point taste to see if you need to add more or less of a particular spice.
Spray baking dish with butter spray and preheat oven to 350 degrees . Take the fish out of the OJ and coat with bread crumb mixture pressing firmly to adhere to both sides of fish. Then place in baking dish and bake at 350 degrees for 20 mins or until the fish is white and flaky.
This makes 4 (4 oz servings) , Add a side of Veg and you are all set. Enjoy.
Number of Servings: 4
Recipe submitted by SparkPeople user PIAAAA.
Member Ratings For This Recipe
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2AWESOME4U
