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Swai Filets - Greek Basil, Garlic Parmesan Recipe

Swai Filets - Greek Basil, Garlic Parmesan Recipe

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Swai Filets - Greek Basil, Garlic Parmesan

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Ingredients:

Serving

12 oz swai fillets (2 filets. some are larger, some are smaller)
2 tbsp extra virgin olive oil
1 tsp fresh greek basil (or sweet basil if you can'tsp find the greek version)
1 tsp garlic powder
2 tbsp grated parmesan cheese (1 for each filet)
1 lemon , juice of
salt and pepper (optional)

Directions:

1) Preheat oven to 350 degrees F.
2) Mix olive oil, garlic powder and basil in a small bowl.
3) Place filets into a greased baking pan long enough to hold a fully-flattened filet. (I use olive oil cooking spray).
4) Sprinkle lemon juice over the filets and let them stand for 10 minutes.
5) Brush olive oil/spice mixture over one side, flip and brush the other side.
6) Sprinkle Parmesan over the fillets.
7) Bake for 15 minutes (times may vary according to your oven’s performance). Usually, if the meat flakes easily with a fork, it's pretty much done.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	286.69 Kcal (1200 kJ)
Calories from fat	192.32 Kcal
		% Daily Value*
Total Fat	21.37g	33%
Cholesterol	35.02mg	12%
Sodium	469.49mg	20%
Potassium	64.91mg	1%
Total Carbs	3.94g	1%
Sugars	0.95g	4%
Dietary Fiber	1.01g	4%
Protein	34.77g	70%
Vitamin C	15.4mg	26%
Iron	0.4mg	2%
Calcium	64.2mg	6%

Amount Per 100 g
Calories	130.05 Kcal (544 kJ)
Calories from fat	87.24 Kcal
		% Daily Value*
Total Fat	9.69g	33%
Cholesterol	15.88mg	12%
Sodium	212.97mg	20%
Potassium	29.44mg	1%
Total Carbs	1.79g	1%
Sugars	0.43g	4%
Dietary Fiber	0.46g	4%
Protein	15.77g	70%
Vitamin C	7mg	26%
Iron	0.2mg	2%
Calcium	29.1mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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