Tomato Basil Baked Swai Recipes
TOMATO BASIL BAKED SWAI
Steps:
- Preheat oven to 350 Line a cookie sheet with tin foil and spray with cooking spray (easy cleanup) Lay the fillets on cookie sheet Brush one side with olive oil and sprinkle spices-------(I eyeball the amount of spice I use, the 2 teaspoons is an estimate) Turn fish over and do the same to the other side Layer the sliced tomato and fresh basil leaves over the fish sprinkle with balsamic vinegar Cook in preheated oven for 20 mins or until fish flakes easily
Nutrition Facts : Calories 74 calories, Fat 6.60538298060523 g, Carbohydrate 3.53244836435374 g, Cholesterol 0 mg, Fiber 0.840168250561414 g, Protein 0.803161730593231 g, SaturatedFat 0.92269437495744 g, ServingSize 1 1 Serving (18g), Sodium 7.33074999976 mg, Sugar 2.69228011379232 g, TransFat 0.208725980742191 g
OVEN BAKED SWAI
Steps:
- Preheat oven to 400 degrees F (200 degrees C).
- Place swai fish in a glass casserole dish and season with salt and black pepper.
- 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.
- Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.
Nutrition Facts : Calories 260.4 calories, Carbohydrate 12.3 g, Cholesterol 56.6 mg, Fat 13.9 g, Fiber 2.6 g, Protein 18.9 g, SaturatedFat 2.5 g, Sodium 469.7 mg, Sugar 7.4 g
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