BAKED SWAI WITH WHITE WINE LEMON GARLIC SAUCE
An easy Baked Swai Fillet recipe in a delicious White wine Lemon Garlic Sauce - great for weeknights and for feeding a crowd at a dinner party. This recipe can be scaled up or down.
Provided by Kate
Categories Dinner Main Course
Time 30m
Number Of Ingredients 9
Steps:
- Preheat oven to 375F.
- In a small saucepan, combine the white wine, butter, lemon juice, half the salt, and minced garlic. Cook while stirring until all the butter melts, then remove from heat.
- Arrange the swai fillets in the baking pan - they can be touching but shouldn't overlap too much. Season with the remaining salt, pepper to taste, and paprika (if using).
- Pour the white wine sauce over the swai fillets. Sprinkle with half the fresh parsley.
- Bake at 375F for 10-15 minutes, or until the swai is fully cooked and flakes easily. Garnish with remaining fresh parsley and serve immediately, spooning the extra sauce over rice, pasta, or veggies.
Nutrition Facts : Calories 194 kcal, Fat 3 g, SaturatedFat 2 g, Cholesterol 10 mg, Sodium 228 mg, ServingSize 1 serving
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
SEASONED SWAI FISH FILLET
I typically do not like fish. However, I love this one! It is light-tasting, and, in my opinion, does not have that 'fishy taste.' I serve this fish with English peas or green beans and wild rice or rice pilaf.
Provided by Allie
Categories Seafood Fish Swai Recipes
Time 25m
Yield 4
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Spray a shallow pan or baking sheet with cooking spray.
- Place fish fillets into the prepared pan.
- Heat margarine in a saucepan over medium heat. Mix white wine, lemon juice, cilantro, garlic, salt, and black pepper into the melted margarine; simmer sauce for 2 minutes. Generously spoon sauce over fish fillets. Sprinkle fillets with paprika.
- Bake in the preheated oven until fish flakes easily with a fork, 10 to 12 minutes.
Nutrition Facts : Calories 198.5 calories, Carbohydrate 1.7 g, Cholesterol 55.8 mg, Fat 12.5 g, Fiber 0.4 g, Protein 16.6 g, SaturatedFat 2.5 g, Sodium 714.9 mg, Sugar 0.4 g
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