One of my favorite recipes for white fish of any kind is this one.
| Prep Time: | 10 mins |
| Cook Time: | 35 mins |
| Total Time: | 45 mins |
| Servings: | 2 |
| Yield: | 2 servings |
Ingredients
- 2 (4 ounce) fillets swai fish
- salt and ground black pepper to taste
- 1 tablespoon olive oil, or as needed
- 1 onion, chopped
- 1 clove garlic, minced
- 1 (14.5 ounce) can petite diced tomatoes
Instructions
- Preheat oven to 400 degrees F (200 degrees C).
- Place swai fish in a glass casserole dish and season with salt and black pepper.
- 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.
- Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.
Nutrition Facts
| Calories | 260 kcal |
| Carbohydrate | 12 g |
| Cholesterol | 57 mg |
| Dietary Fiber | 3 g |
| Protein | 19 g |
| Saturated Fat | 3 g |
| Sodium | 470 mg |
| Sugars | 7 g |
| Fat | 14 g |
| Unsaturated Fat | 0 g |
Reviews
OMG!!! What a great recipe. I struck to the script. Not only was it easy peasy, it was Delicious!! I served it with herb and buttered rice and mixed Italian veggies. Definitely will add this to my recipe collection. Want to impress someone, you’ve got to try this! I think my guy thinks I slaved over the stove…who am I to tell him differently.
De..lish!!! I took the advise of others and put the fish on a bed of fresh spinach and added kalamata olives. I also added chili peppers and Italian spices and served it with rice cauliflower and salad. My husband who is not a fish fan, really enjoyed it too!
This was delicious I cooked mine a bit longer for browning in the broiler.
This was pretty good, but I did it with changes others had made. I put a large bed of spinach on the bottom, next time it’ll be the entire bag, the the Swai, & instead of using plain diced tomatoes I used ones with green chilies included. That gave it a little kick and more flavor. The last 5 min I shredded some fresh Parmesan cheese. I really liked having everything in one dish & easy to make.
It was so easy to put together and my husband loved it.
This was a good recipe. I wish it had a little kick somehow though. I did use the petite diced tomatoes with basil, garlic, and oregano. I also tried adding Parmesan for the last 5 minutes in the oven. I will make this again, I’m thinking about slicing some peperoncinis really thin to add to the top and see if that adds the little kick I’m craving.
As another reviewer suggested, I also put a layer of fresh spinach down before adding the swai, a real great meal. I’ll try this with tilapia next.
Kids loved this recipe, even my picky eater that hates tomatoes
Made it exactly as directed. Came out beautifully, everyone loved it! Super easy, even for someone still learning how to cook fish!
Surprisingly delicious…with such simple ingredients, I didn’t know what to expect, but it was so good – I used orange roughy but followed the recipe.
Very simple recipe and very good.
wow easy and so delicious!
Absolutely delicious, and very easy to make!
I have been looking for years for a fish dish that doesn’t taste or smell like fish. I found it with this recipe! No one in the house believed that I was cooking fish. It’s quick and easy to make. I omitted the salt and pepper, the canned tomatoes provide enough of that. I used scallions because we like them best and chopped garlic. Yummy!
Very good recipe. I cooked mine on the stovetop not the oven.
My filets were 6 – 7 oz and were still nearly raw after 25 minutes at 400. (They were frozen when they went in.) Dumped it all into the electric skillet and dinner was done in no time. Delish. Veggies: used up the last of the cherry tomatoes, onion, calabasa squash, and sliced baby bella mushrooms. Yum. Will do this often. Thanks for the great idea.
This is an easy and fast recipe. I added kale, Kalamata olives and capers to the tomato and onion mixture and it was great.
This was really good. I laid a bed of fresh spinach on the bottom of my dish then put the fish and such. I also topped with shredded parmesean cheese the last 5 minutes of cooking. The family loved it!! Thank you for sharing.
We loved this . I did add a little cheddar cheese and put it back in oven for 5 min to melt. Will make it again soon
Loved it. It was delicious. The only change I made was that I cooked the swai fish first in the oven on a perforated roasting pan to drain all the liquid from the fish (from frozen). Cooked 30 minutes, drain, and then added the tomato mix and cooked anther 10. Top with fresh chopped mint or basil. I will be making this again!
I like spicy food so I used rotel tomatoes. Delicious