This simple and flavorful recipe features swai, a mild white fish often available at Beyond Hunger as an alternative to cod or tilapia. With just a few pantry spices and a quick bake, you can have a satisfying meal ready in minutes. No need to defrost; bake directly from frozen!
Yield
4 Fillets
Preparation time
5 minutes
Cooking time
15 minutes
Total time
20 minutes
Ingredients
1 lb Swai fish fillets, frozen
1/2 tsp seasoned salt
1 tsp ground black pepper
1 tsp garlic powder
1 tsp paprika
1 tsp onion powder
1 tsp dried oregano
red pepper flakes (optional)
2 Tbsp extra virgin olive oil
juice of one lemon
Instructions
- Preheat oven to 400°F.
- In a bowl, mix salt, black pepper, garlic powder, paprika, onion powder, oregano, and red pepper flakes, if using.
- Coat fish in olive oil and rub spices on both sides of fish.
- Line a baking sheet with parchment paper and place seasoned fillets on top, one inch apart.
- Bake for 15 minutes, or when internal temperature reaches 145 degrees.
- Squeeze lemon juice all over.
- Serve as part of a balanced meal with veggies and rice!
Notes
Nutrition Info per serving: Calories: 332, Saturated Fat: 2.8 g, Sodium: 392 mg, Added Sugars: 0 g, Fiber: 0 g