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swai filets greek basil garlic parmesan

Desciption

swai is a relatively new fish in the meat counters of my area of the country. while shopping at sam’s, i saw the bags of frozen swai fillets and they looked so good that i decided to buy them even though i did not know what the heck a swai was. i think that what appealed the most to me was the price; $3.99 per pound, wow! so, i brought it home and googled it. swai is apparently similar in behavior to the catfish. it comes from the mekong delta and other areas of southeast asia (thailand, laos and vietnam). it is considered a white fish and it is sweet, mild in taste and nice and flaky. since i had a whole bag of the fillets, i decided to experiment a bit and cooked them different ways. i fried it, baked it, grilled it, etc. it turned out great every way i tried it. however, my favorite experiment is as follows below.

Tags

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Nutritions

  • Carbohydrates: 353.8
  • Fats: 38.0
  • Dietary Fiber: 2.0
  • Minerals: 10.0
  • Proteins: 56.0
  • Vitamins: 24.0
  • Water: 1.0

Steps

  1. 1) preheat oven to 350 degrees f
  2. 2) mix olive oil
  3. Garlic powder and basil in a small bowl
  4. 3) place filets into a greased baking pan long enough to hold a fully-flattened filet
  5. 4) sprinkle lemon juice over the filets and let them stand for 10 minutes
  6. 5) brush olive oil / spice mixture over one side
  7. Flip and brush the other side
  8. 6) sprinkle parmesan over the fillets
  9. 7) bake for 15 minutes
  10. "usually
  11. If the meat flakes easily with a fork
  12. Its pretty much done"

Step 8

Total Time in Minute 30

Ingredients Count 7

cooking swai filets   greek basil  garlic parmesan

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Ingredients

Swai fillets

Extra virgin olive oil

Basil

Garlic powder

Parmesan cheese

Lemon

Juice of

Salt and pepper

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