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 mins
- Cook35 mins
- 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 174.82 kcal Moderate
- Protein 8.04 g Moderate
- Carbs 18.68 g Moderate
- Total Fat 7.52 g Moderate
- Saturated Fat 1.19 g Moderate
- Trans Fat 0.03 g High
- Cholesterol 17.01 mg Moderate
- Sodium 522.53 mg High
- Fiber 3.28 g Moderate
- Sugar 5.11 g Moderate
- Added Sugar 0.0 g Low Source
- Calcium 59.71 mg Low Source
- Iron 0.87 mg Low Source
- Potassium 564.98 mg Moderate
- Vitamin A 138.46 mcg_rae Moderate
- Vitamin C 15.18 mg Moderate
- 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 🧅