:max_bytes(150000):strip_icc()/2779602-b382388a056942d5854af610442cbdc4.jpg)
This is one of my favorite recipes for any kind of white fish.
Ingredients
- 2 (4 ounce) fillets swai fish
- salt and ground black pepper to taste
- 1 tablespoon olive oil, or as needed
- 1 onion, chopped
- 1 clove garlic, minced
- 1 (14.5 ounce) can petite diced tomatoes
Directions
Step 1
Preheat oven to 400 degrees F (200 degrees C).
Step 2
Place swai fish in a glass casserole dish and season with salt and black pepper.
Step 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.
Step 4
Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 260 | |
| % Daily Value * | |
| Total Fat14g | 18% |
| Saturated Fat3g | 13% |
| Cholesterol57mg | 19% |
| Sodium470mg | 20% |
| Total Carbohydrate12g | 4% |
| Dietary Fiber3g | 9% |
| Total Sugars7g | |
| Protein19g | |
| Vitamin C20mg | 102% |
| Calcium91mg | 7% |
| Iron5mg | 30% |
| Potassium622mg | 13% |
*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.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
:max_bytes(150000):strip_icc()/7970866_Grilled-Rockfish-Sandwich_Chef-Mo_2x1-1d3754de565a4cd3a412e11bbae2a986.jpg)
:max_bytes(150000):strip_icc()/7972712_Seasoned-Pan-Fried-Cod_SoupLovingNicole_2x1-9c65618f57c34f65b5cc1441cff47959.jpg)
:max_bytes(150000):strip_icc()/7814108_Baked-Asian-Rockfish_Chef-Mo_2x1-ab809c6924cb4ba28c9f81b1cd0e275e.jpg)
:max_bytes(150000):strip_icc()/7644799_Salmon-Stir-Fry_Cooking-with-Shelia_2x1-3bd2dc9c893a44a2bb573e76be95e1e9.jpg)
:max_bytes(150000):strip_icc()/7555292-homemade-fish-sticks-mfs-2x1-4a8d4e1245d5496c8858656cd783d535.jpg)
Leave feedback about this