Baked Swai with Roasted Tomatoes & Garlic
Recipe: #8558
March 10, 2013
Categories: Tomato, 5-Minute Prep, Sunday Dinner, Oven Bake, Gluten-Free, Heart Healthy, High Protein, No Eggs, Non-Dairy, Fresh Tomatoes, more
"A few months ago I would have said that my favorite fish is Tilapia. Now I'm not so sure that would be my answer. Swai is the perfect fish to bake because it's so mild and sweet and works well with any seasoning. Try it and see if you don't agree!"
Original is 2 servings
Ingredients
Nutritional
- Serving Size: 1 (148.4 g)
- Calories 154.4
- Total Fat - 9.7 g
- Saturated Fat - 1.8 g
- Cholesterol - 32.8 mg
- Sodium - 372.5 mg
- Total Carbohydrate - 6.3 g
- Dietary Fiber - 1.6 g
- Sugars - 3.2 g
- Protein - 10.9 g
- Calcium - 57.9 mg
- Iron - 1.1 mg
- Vitamin C - 13.1 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Preheat oven to 375 degrees, and prepare a baking dish with cooking spray.
Step 2
Saute the onions in olive oil until they begin to caramelize. Add the tomatoes, garlic, and seasonings. Continue to cook until tomatoes start to break down and release their juices.
Step 3
Place fish fillets in prepared baking dish and spoon tomato mixture evenly over the top.
Step 4
Bake uncovered for 30 minutes or until the fish flakes easily when tested with a fork.
Tips
No special items needed.
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