Swai Filets Greek Basil Garlic Parmesan 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
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.
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
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