BAKED ALMOND-PARMESAN SWAI FISH

BAKED ALMOND-PARMESAN SWAI FISH

This is so simple and yet incredibly tasty.  Swai fish is very mild-tasting and, therefore, needs good spices to make it flavorful.  It is also quite inexpensive.

3 Swai fillets

5 tbsp olive oil, divided (75 mL)

Salt and black pepper, to taste

¹/₃  cup ground almonds (75 mL)

2 tbsp Parmesan cheese (30 mL)

¹/₄ tsp seasoning salt (1 mL)

¹/₄ tsp Italian herb seasoning (1 mL)

¹/₈ tsp black pepper (0.5 mL)

1¹/₂ tsp dried parsley (7 mL)

Seasoning salt, to taste

Small lemon wedges for squeezing over Swai

Preheat oven to 350°F (180°C).  Wash Swai fillets well under running cold water and pat dry with paper towels.  Brush bottom of 9 x 13-inch (2 L) casserole dish with 1 tbsp (15 mL) olive oil.  Brush both sides of fillets with 1 tbsp olive oil per fillet.  Sprinkle both sides of fillets lightly with salt and pepper. 

Place ground almonds, Parmesan cheese, seasoning salt, Italian herb seasoning and black pepper on a dinner plate.  Mix well.  Spoon Almond-Parmesan mixture over fillets on both sides.  Lay Swai fillets inside prepared casserole dish.  Drizzle with last remaining tbsp (15 mL) of olive oil.  Bake uncovered 15 minutes.  Sprinkle with half the parsley and gently flip fillets.  Sprinkle top of fillets with seasoning salt and the remaining parsley.  Bake another 5 to 7 minutes, or until fish is cooked in the middle.

Serving suggestion:  Serve with lemon wedges, a nice salad and cauli-rice (mixed with cooked quinoa for those on maintenance carb levels) or cauli-mash.

Yield:  2 servings

1 serving

579.2 calories

53.7 g protein

39.5 g fat

1.6 g net carbs