baked swai with panko bread crumbs from recipepes.com
Introduction
Swai fish is a delicious and healthy seafood option that is low in fat and high in protein. This fish is native to Southeast Asia and is known for its mild flavor and flaky texture. Baked swai recipes are a great way to enjoy this fish while keeping it healthy and flavorful. In this article, we will explore several baked swai recipes that are easy to make and packed with flavor.
Ingredients
For the first recipe, you will need: - 4 swai fillets - 2 tablespoons of olive oil - 2 cloves of garlic, minced - 1 lemon, juiced - 1 tablespoon of dried oregano - Salt and pepper to taste For the second recipe, you will need: - 4 swai fillets - 1/2 cup of breadcrumbs - 1/2 cup of grated parmesan cheese - 2 tablespoons of melted butter - 1 tablespoon of dried parsley - Salt and pepper to taste
Instructions
For the first recipe: 1. Preheat your oven to 375 degrees Fahrenheit. 2. In a small bowl, mix together the olive oil, garlic, lemon juice, oregano, salt, and pepper. 3. Place the swai fillets in a baking dish. 4. Pour the olive oil mixture over the swai fillets, making sure to coat them evenly. 5. Bake in the oven for 15-20 minutes, or until the swai fillets are cooked through. For the second recipe: 1. Preheat your oven to 375 degrees Fahrenheit. 2. In a small bowl, mix together the breadcrumbs, parmesan cheese, melted butter, parsley, salt, and pepper. 3. Place the swai fillets in a baking dish. 4. Sprinkle the breadcrumb mixture over the swai fillets, making sure to coat them evenly. 5. Bake in the oven for 15-20 minutes, or until the swai fillets are cooked through and the breadcrumbs are golden brown.
Nutrition
Swai fish is a great source of lean protein and omega-3 fatty acids. One serving of swai fish (about 4 ounces) contains approximately 100 calories, 20 grams of protein, and 1 gram of fat. Baked swai recipes are a healthy way to enjoy this delicious fish without adding extra calories or fat.
Baked Swai with Tomatoes and Olives
This baked swai recipe is packed with flavor thanks to the addition of juicy tomatoes and salty olives. This recipe serves four people.
Ingredients
- 4 swai fillets - 1 pint of cherry tomatoes, halved - 1/2 cup of pitted kalamata olives, chopped - 2 cloves of garlic, minced - 1/4 cup of chopped fresh parsley - 2 tablespoons of olive oil - Salt and pepper to taste
Instructions
1. Preheat your oven to 375 degrees Fahrenheit. 2. In a small bowl, mix together the olive oil, garlic, parsley, salt, and pepper. 3. Place the swai fillets in a baking dish. 4. Pour the olive oil mixture over the swai fillets, making sure to coat them evenly. 5. Scatter the cherry tomatoes and chopped olives around the swai fillets. 6. Bake in the oven for 15-20 minutes, or until the swai fillets are cooked through and the tomatoes are soft and juicy.
Nutrition
This baked swai recipe is a healthy and flavorful option that is low in calories and high in nutrients. One serving of this recipe (one swai fillet with tomatoes and olives) contains approximately 150 calories, 20 grams of protein, and 5 grams of fat.
Baked Swai with Lemon Butter Sauce
This baked swai recipe is simple and elegant, with a tangy lemon butter sauce that perfectly complements the mild flavor of the swai. This recipe serves four people.
Ingredients
- 4 swai fillets - 1/2 cup of dry white wine - 1/2 cup of chicken broth - 2 tablespoons of lemon juice - 2 tablespoons of unsalted butter - 1 tablespoon of chopped fresh parsley - Salt and pepper to taste
Instructions
1. Preheat your oven to 375 degrees Fahrenheit. 2. In a small saucepan, bring the white wine, chicken broth, and lemon juice to a simmer over medium-high heat. 3. Cook the sauce for 10-15 minutes, or until it has reduced by half. 4. Remove the sauce from the heat and whisk in the butter and parsley. 5. Place the swai fillets in a baking dish. 6. Pour the lemon butter sauce over the swai fillets, making sure to coat them evenly. 7. Bake in the oven for 15-20 minutes, or until the swai fillets are cooked through and the sauce is bubbly.
Nutrition
This baked swai recipe is a delicious and sophisticated option that is still low in calories and fat. One serving of this recipe (one swai fillet with lemon butter sauce) contains approximately 200 calories, 20 grams of protein, and 8 grams of fat.
Conclusion
Baked swai recipes are a healthy and flavorful way to enjoy this delicious seafood option. Whether you prefer your swai with tangy tomatoes and olives, crunchy breadcrumbs and parmesan cheese, or a rich lemon butter sauce, there is a baked swai recipe out there for you. Try one of these recipes today and discover the deliciousness of swai fish for yourself!
