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.
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