Tuesday, July 31, 2012

{recipe} Italian Style Swai


I've mentioned in the past that Swai is my newer favorite budget friendly white fish. I've been experimenting with recipes since I found it in abundance in our Mid-West supermarkets over a year ago. Swai is a sweet, mild, flaky fillet that is super hearty and amazing for any dish that requires longer cooking times. Where a fish like Tilapia will dry out after 15 minutes of cooking, swai is best when cooked 30 minutes or longer, making it an easy protein replacement in a lot of traditionally non-fish dishes.

This recipe is a super easy, healthy play on an Italian Parmesan dish. It is also incredibly forgiving, making it easy to omit or add alternate ingredients. The swai is replacable with boneless, skinless chicken breast and other proteins, including vegetarian replacements like veggie chik'n patties or slices of tofu.

Ingredients
2 large swai fillets -or- 4 smaller fillets
1/4 cup extra virgin olive oil
1/4 cup dry white wine
1 fresh squeezed lime
1 teaspoon Italian Seasonings
1 teaspoon salt
1/4 teaspoon pepper
1 small onion
2 large tomatoes
1 tablespoon minced garlic
1/2 cup bread crumbs
1/2 cup shredded parmesan cheese
1/2 box {8 ounces} whole grain angel hair pasta


Directions
Preheat your oven to 375 degrees and spray a glass baking pan with non stick cooking spray. Lay your fish fillets in a single layer in the baking pan. Dice up the tomato and onion. In a large bowl, mix the diced onion and tomato with the extra virgin olive oil, fresh lime juice, white wine, Italian seasonings, minced garlic, salt and pepper. Stir gently and pour the mixture evenly over the fish fillets in the baking pan. Sprinkle the bread crumbs on top, then the parmesan cheese. Bake in your preheated oven for 40 minutes.


With 15 minutes of cooking time left on the fish, cook your pasta, drain and toss a small amount onto each plate. Top the pasta with a heaping serving of fish and the tomato, onion and garlic wine sauce. This Recipe Serves 4-6...