Fish

Oven Baked Swai takes 10 minutes to prepare.

Oven Baked Swai takes 35 minutes to cook.

Oven Baked Swai makes 2 servings.

The ingredients for Oven Baked Swai are:

8 oz Fish, Swai Fillet, (2 fillets, 4 oz each)
salt and ground black pepper to taste
1 tbsp Extra Virgin Olive Oil, or as needed
1 medium (2-1/2" dia) Onions, raw, chopped
1 clove Garlic, minced
3.5 serving Happy Harvest Diced Tomatoes (1 (14.5 oz) can)

Here is how you make Oven Baked Swai:

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.Serving Size: makes 2 servings, 1 fillet per servingNumber of Servings: 2Recipe submitted by SparkPeople user ZPOST72.

The nutritional information for Oven Baked Swai is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 196.9

• Total Fat: 9.1 g
• Cholesterol: 45.0 mg
• Sodium: 606.9 mg
• Total Carbs: 14.0 g
• Dietary Fiber: 2.8 g
• Protein: 17.5 g