This recipe is what I call an easy weeknight bacon-saver. You’re in the mood for something delicious, a real treat, and you need it to be full of good, restorative protein to fill you up and get you ready for whatever tomorrow throws at you. Enter Fresh Breaded Swai Fillets: they’re quick and cheap to make, low in saturated fat and calories, and packed with protein. Even better, when you make them this way they’re absolutely delicious – tender, flaky, mild whitefish, perfectly complimented by a touch of olive oil, seasonings, and a crispy, golden breading. You could serve them with almost anything, but my favorite go-withs are fresh tossed salad and oven-baked french fries.
If you aren’t big on planning ahead (I know I’m not), you may find yourself needing to thaw fish quickly. Vickie at Make Life Special gets where we’re coming from, and offers this great tip: “Place the sealed individually wrapped frozen fillets into a large bowl of cold water. The fillets will safely thaw in about 30 minutes. For even faster defrosting, you can place the bowl under cold running water. The fillets will thaw in about 10 minutes under the running water.” Thanks, Vickie!
Fresh Breaded Swai Fillets
nonstick cooking spray
4 4 oz. swai fillets, thawed
3 tablespoons olive oil
your choice of seasonings (I use black pepper, Mrs. Dash® Table Blend and smoked paprika)
2 slices bread (I use Nickels 35 Calorie Wheat Bread)
1. Preheat the oven to 350°. Line the inside of a 13″ x 9″ x 2″ baking pan with foil, then coat with nonstick spray.
2. Pat the fillets dry with paper towels. Lightly brush both sides of each fillet with olive oil, then sprinkle with seasonings.
3. Toast the bread, then grind it up into breadcrumbs in a food processor or chopper. Dump the crumbs out on a plate, then press both sides of each fillet in the crumbs. Arrange the fillets in the baking pan. Sprinkle any leftover crumbs over the fillets, dust with additional seasonings, and drizzle with leftover olive oil.
4. Bake the fillets for about 15 minutes. Turn the oven to broil and let them brown for about 2 minutes. If you can’t serve them the minute they come out of the oven, reheat them for a few minutes at 300 degrees and they’ll still be delicious.
Per fillet: 177 calories; 12.2g fat (1.9g sat); 30mg cholesterol; 252mg sodium; 4.2g carbohydrates; 15g protein