Ingredients
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2 (4 ounce) fillets swai fish
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salt and ground black pepper to taste
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1 tablespoon olive oil, or as needed
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1 onion, chopped
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1 clove garlic, minced
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1 (14.5 ounce) can petite diced tomatoes
Directions
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Preheat oven to 400 degrees F (200 degrees C).
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Place swai fish in a glass casserole dish and season with salt and black pepper.
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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.
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Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.
Nutrition Facts (per serving)
| 260 | Calories |
| 14g | Fat |
| 12g | Carbs |
| 19g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 260 | |
| % Daily Value * | |
| Total Fat 14g | 18% |
| Saturated Fat 3g | 13% |
| Cholesterol 57mg | 19% |
| Sodium 470mg | 20% |
| Total Carbohydrate 12g | 4% |
| Dietary Fiber 3g | 9% |
| Total Sugars 7g | |
| Protein 19g | 38% |
| Vitamin C 20mg | 23% |
| Calcium 91mg | 7% |
| Iron 5mg | 30% |
| Potassium 622mg | 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.
