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
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven Baked Swai, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 33
- Heart Health
- 71
- Metabolic
- 26
- Digestive
- 36
- Inflammatory
- 45
- Performance
- 45
- General Wellness
- 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 9%
- Protein 8.04 g Moderate 16%
- Carbohydrate 18.68 g 7%
- Total Fat 7.52 g Moderate 10%
- Saturated Fat 1.19 g Moderate 6%
- Trans Fat 0.03 g High --
- Cholesterol 17.01 mg Moderate 6%
- Sodium 522.53 mg High 23%
- Dietary Fiber 3.28 g Moderate 12%
- Total Sugars 5.11 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 52.44 mg Low Source 4%
- Iron 0.87 mg Low Source 5%
- Potassium 564.98 mg Moderate 12%
- Vitamin A 138.46 mcg Moderate 15%
- Vitamin C 14.44 mg Moderate 16%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Oven Baked Swai is made with 6 ingredients and serves 2. It takes about 45 mins and is rated easy. Key ingredients include Diced Tomatoes, Garlic, Olive Oil, and Onion. Each serving provides about 174.82 kcal.
Recipe Questions
- What is Oven Baked Swai made of?
- The main ingredients are Diced Tomatoes, Garlic, Olive Oil, Onion, Salt & Pepper. The full list of 6 is above.
- How long does it take to make Oven Baked Swai?
- About 45 mins in total: 10 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 174.82 kcal. The full nutrition breakdown is above.
- Is Oven Baked Swai easy to make?
- This recipe is rated easy, with 6 ingredients and 7 steps.
- Is Oven Baked Swai healthy?
- Oven Baked Swai has an easyChef Pro health score of 46/100. Per serving, it provides 174.82 calories and 8.04 g of protein, or 16% of the Daily Value. Worth noting per serving: sodium at 522.53 mg (23% of the Daily Value) and saturated fat at 1.19 g (6% of the Daily Value). It contains Fish, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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