Oven Baked Swai

Oven Baked Swai

happycook

"This is one of my favorite recipes for any kind of white fish."
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Ingredients

45 m servings 260 cals
Serving size has been adjusted!
Original recipe yields 2 servings

Nutrition

  • Calories:
  • 260 kcal
  • 13%
  • Fat:
  • 13.9 g
  • 21%
  • Carbs:
  • 12.3g
  • 4%
  • Protein:
  • 18.9 g
  • 38%
  • Cholesterol:
  • 57 mg
  • 19%
  • Sodium:
  • 470 mg
  • 19%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Directions

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  • Prep

  • Cook

  • Ready In

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Place swai fish in a glass casserole dish and season with salt and black pepper.
  3. 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.
  4. Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.

Footnotes

  • Tip
  • Aluminum foil helps keep food moist, ensures it cooks evenly, keeps leftovers fresh, and makes clean-up easy.

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Reviews

Read all reviews 8
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My New Fave! I seasoned the swai with pepper corns (from pepper mill) and used quality celery salt. Also used Acme brand minced tomatoes with celery, onion and bell pepper (14.5 oz) and added so...

A simple and flavorful way to make fish, which I eat a lot of. I used tilapia instead of swai. Make sure you season the fish well - garlic powder would be a nice addition here. And I'd also sug...

My filets were 6 - 7 oz and were still nearly raw after 25 minutes at 400. (They were frozen when they went in.) Dumped it all into the electric skillet and dinner was done in no time. Delish...

This is an easy and fast recipe. I added kale, Kalamata olives and capers to the tomato and onion mixture and it was great.

This was really good. I laid a bed of fresh spinach on the bottom of my dish then put the fish and such. I also topped with shredded parmesean cheese the last 5 minutes of cooking. The family l...

We loved this . I did add a little cheddar cheese and put it back in oven for 5 min to melt. Will make it again soon

Loved it. It was delicious. The only change I made was that I cooked the swai fish first in the oven on a perforated roasting pan to drain all the liquid from the fish (from frozen). Cooked 30 m...

I like spicy food so I used rotel tomatoes. Delicious

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