For an extra layer of flavor, add a pinch of dried oregano or a sprinkle of red pepper flakes to the tomato sauce. Garnish with fresh parsley or basil before serving. Serve with a side of quinoa, couscous, or crusty bread to soak up the delicious tomato sauce. Swai is a delicate fish that can dry out easily. Be careful not to overbake it. To check for doneness, insert a fork into the thickest part of the fillet and gently twist. If the fish flakes easily, it is ready.
Oven Baked Swai
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PREP TIME10 mins
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COOK TIME35 mins
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TOTAL TIME45 mins
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SERVING2 People
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VIEWS88
Delicate swai fillets, baked to flaky perfection in a vibrant Mediterranean-inspired tomato and onion sauce. A simple yet elegant dish, perfect for a weeknight dinner.
Ingridients
Adjust Servings
Nutrition
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Carbohydrate12 g
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Cholesterol57 mg
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Fiber3 g
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Protein19 g
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Saturated Fat3 g
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Sodium470 mg
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Sugar7 g
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Fat14 g
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Unsaturated Fat0 g
Follow The Directions
01
StepPreheat your oven to 400 degrees F (200 degrees C). (5 minutes)
02
StepPlace the swai fillets in a lightly oiled glass casserole dish or baking pan. Season generously with sea salt and freshly ground black pepper.
03
StepIn a skillet, heat the olive oil over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and translucent, approximately 8-10 minutes. Add the minced garlic and cook until fragrant, about 1 minute more, being careful not to burn.
04
StepPour the diced tomatoes over the onion-garlic mixture in the skillet. Stir to combine and cook until the sauce is slightly thickened, about 5 minutes.
05
StepSpoon the tomato mixture evenly over the swai fillets in the baking dish.
06
StepBake in the preheated oven until the fish is cooked through and flakes easily with a fork, approximately 15-20 minutes. Cooking time will vary depending on the thickness of the fillets.
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Please Rate
Alfonzo Roob
May 21, 2025This was so easy and flavorful! My family loved it.
Daryl Haley
Apr 14, 2025The fish was perfectly cooked and the sauce was delicious.
Elinore Adams
Mar 12, 2025I tried it with cod and it was just as good as swai!
Lelah Mclaughlin
Oct 31, 2024I'll definitely be making this again!
Estefania Hoeger
Oct 31, 2024I added some capers and olives as suggested, and it was fantastic!