Greek Basil Garlic Parmesan Swai Food
SWAI FILETS - GREEK BASIL, GARLIC PARMESAN
Swai is a relatively new fish in the meat counters of my area of the country. While shopping at Sam's, I saw the bags of frozen Swai fillets and they looked so good that I decided to buy them even though I did not know what the heck a Swai was. I think that what appealed the most to me was the price; $3.99 per pound, wow! So, I brought it home and Googled it. Swai is apparently similar in behavior to the catfish. It comes from the Mekong Delta and other areas of Southeast Asia (Thailand, Laos and Vietnam). It is considered a white fish and it is sweet, mild in taste and nice and flaky. Since I had a whole bag of the fillets, I decided to experiment a bit and cooked them different ways. I fried it, baked it, grilled it, etc. It turned out great every way I tried it. However, my favorite experiment is as follows below.
Provided by Fabio
Categories Vietnamese
Time 30m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- 1) Preheat oven to 350 degrees F.
- 2) Mix olive oil, garlic powder and basil in a small bowl.
- 3) Place filets into a greased baking pan long enough to hold a fully-flattened filet. (I use olive oil cooking spray).
- 4) Sprinkle lemon juice over the filets and let them stand for 10 minutes.
- 5) Brush olive oil/spice mixture over one side, flip and brush the other side.
- 6) Sprinkle Parmesan over the fillets.
- 7) Bake for 15 minutes (times may vary according to your oven's performance). Usually, if the meat flakes easily with a fork, it's pretty much done.
Nutrition Facts : Calories 353.8, Fat 25.1, SaturatedFat 5, Cholesterol 98, Sodium 244.6, Carbohydrate 3, Fiber 0.2, Sugar 0.7, Protein 28.2
EASY GARLIC SWAI FISH
Steps:
- Spray a nonstick skillet with cooking spray; heat over medium-high heat. Cook and stir garlic in hot skillet until lightly browned and fragrant, about 1 minute. Move garlic to one side of skillet.
- Place swai fish into the skillet and season with Greek seasoning. Spoon garlic onto top of fish. Cook until edges of fish are white and bottom is browned, about 5 minutes. Flip fish and cook until fish flakes easily with a fork, about 5 minutes more.
Nutrition Facts : Calories 158.4 calories, Carbohydrate 1.1 g, Cholesterol 53.4 mg, Fat 8.7 g, Fiber 0.1 g, Protein 17.9 g, SaturatedFat 2 g, Sodium 127.6 mg
BACON WRAPPED SWAI
I found this recipe online when I was looking for something to do with my Swai fillets. Swai is similar to catfish with its white flesh, but has a milder flavor and more delicate texture. The recipe came from Milk & Honey Naturals. The fish stayed nice and tender (not dry at all) and the broiling at the end crisped up the bacon nicely.
Provided by Zaney1
Categories < 60 Mins
Time 35m
Yield 4 serving(s)
Number Of Ingredients 3
Steps:
- Preheat oven to 400.
- Liberally grease a baking sheet or line with foil.
- I lined mine with foil and it didn't stick to the foil at all.
- Lightly sprinkle the fillets with the Italian seasoning.
- Lay out 3-4 strips of uncooked bacon depending on how long your fillets are.
- Lay a fillet on top of the bacon.
- Wrap the bacon around the fillet so that there are few gaps between the slices.
- I overlapped some of my slices-it was fine.
- Repeat the process for the other fillet.
- Bake at 400 for 30 minuets.
- After the 30 minutes are up, broil on High for 1-3 minutes to crisp up the bacon.
- Watch it carefully so the bacon doesn't burn.
Nutrition Facts : Calories 149.5, Fat 6.2, SaturatedFat 1.9, Cholesterol 57.7, Sodium 170.2, Carbohydrate 0.1, Protein 21.9
GREEK BASIL, GARLIC, PARMESAN SWAI
Steps:
- 1) Preheat oven to 350 degrees F. 2) Mix olive oil, garlic powder and basil in a small bowl. 3) Place filets into a greased baking pan long enough to hold a fully-flattened filet. (I use olive oil cooking spray). 4) Sprinkle lemon juice over the filets and let them stand for 10 minutes. 5) Brush olive oil/spice mixture over one side, flip and brush the other side. 6) Sprinkle Parmesan over the fillets. 7) Bake for 15 -20 minutes (times may vary according to your oven'ÂÂs performance and size of fillets). Usually, if the meat flakes easily with a fork, it's pretty much done.
ZIP N STEAM GARLIC PARMESAN POTATOES
These are so good. They use the new Ziploc Zip N Steam bags. I used the large size. So simple and so good. And idiot-proof, because I used the bag upside down, and they were fine. I would think you could make these in a regular steamer, but I don't have one, so I don't know how!! Give these a try, I think you'll be as thrilled as I was!
Provided by Amanda Beth
Categories Potato
Time 20m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Make sure the potatoes are all chopped about the same size, so they will cook evenly.
- Put all ingredients into the Zip N Steam Bag, and smoosh them around so they get all good and mixed up.
- Place the bag right side up, and microwave for 14 minutes, or the amount of time indicated on your bag.
- Wait one minute, open and serve! Enjoy!
Nutrition Facts : Calories 228.8, Fat 1.2, SaturatedFat 0.6, Cholesterol 2.8, Sodium 282.7, Carbohydrate 49, Fiber 6.2, Sugar 2.2, Protein 6.9
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