Oven Baked Swai
Oven Baked Swai pairs mild, flaky fish with a warm tomato and onion topping that softens into a bright, garlicky sauce as it bakes. The fillets stay tender and juicy, making it a comforting choice for a weeknight dinner that still tastes fresh and light. Serve with rice, pasta, or crusty bread to catch the flavorful pan juices.
- Prep10 min
- Cook35 min
- Serves2
- DifficultyEasy
- 1
Preheat the oven to 400 degrees F (200 degrees C).
- 2
Set the swai fish in a glass casserole dish and season it with salt and black pepper.
- 3
Warm the olive oil in a large skillet over medium heat; cook and stir the onion until softened, about 10 minutes.
- 4
Add the garlic and cook until fragrant, about 1 minute.
- 5
Pour the tomatoes over the onion mixture; cook and stir until heated through, about 5 minutes.
- 6
Spoon the tomato mixture over the fish.
- 7
Bake in the preheated oven until the fish flakes easily with a fork, about 20 minutes.
- Calories 198.94 kcal Moderate
- Protein 10.96 g Good Source
- Carbs 14.08 g Moderate
- Total Fat 7.2 g Moderate
- Saturated Fat 1.29 g Moderate
- Trans Fat 0.0 g Low Source
- Cholesterol 21.25 mg Moderate
- Sodium 392.83 mg Moderate
- Fiber 2.44 g Low Source
- Sugar 5.11 g Moderate
- Added Sugar 0.0 g Low Source
- Calcium 35.21 mg Low Source
- Iron 0.29 mg Low Source
- Potassium 250.09 mg Low Source
- Vitamin A 16.98 mcg_rae Low Source
- Vitamin C 1.86 mg Low Source
- Vitamin D 0.0 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
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