Oven Baked Swai
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Oven Baked Swai calories by ingredient
Introduction
This is one of my favorite recipes for any kind of white fish. This is one of my favorite recipes for any kind of white fish.Number of Servings: 2
Ingredients
-
8 oz Fish, Swai Fillet, (2 fillets, 4 oz each)
salt and ground black pepper to taste
1 tbsp Extra Virgin Olive Oil, or as needed
1 medium (2-1/2" dia) Onions, raw, chopped
1 clove Garlic, minced
3.5 serving Happy Harvest Diced Tomatoes (1 (14.5 oz) can)
Directions
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.