Saturday, March 3, 2012

Panko Encrusted Swai

The other day, a parent of a former student posted about her new food blog. The first blog post focused on a fish named Swai.

Ironically, I had seen this fish in a display at our grocery store earlier that week. I had wondered about it but didn't buy it without knowing anything.

After reading my friend's blog post, I decided to grab some the nest time I was at the store.

Today I needed a quick meal due to some other commitments. The fish seemed like a good fit for our dinner.

So early this morning, I took six fillets out of their packages and put them in a pan of cold water on the counter. (This can be done and put in the fridge 24 hours ahead of time also)

Then I started googling.

I didn't have the sauce my friend Karen had mentioned using.

So I checked out other possibilities.

Then I combined those sources to make my own...

By the way, Swai (rhymes with Why?) is a catfish from Vietnam though it doesn't really look like our usual catfish. It is very reasonably priced, is low cal (200 calories with the ingredients I used), and is one of the "least fishy" types of fish I have ever eaten.

I couldn't WAIT to eat some more tomorrow for lunch. Yum, leftovers.

What I didn't count on was the fact that both my boys would race to eat every last morsel.

And they did.


I guess I should just be happy they liked it.

I sure did!

I will make this again.

Panko Encrusted Swai

6-8 Swai fillets thawed (I put it out this morning in a dish of cold water)
olive oil
1/2 cup Panko crumbs (I just use plain)
Italian Seasoning
Parmesan (shredded...I HIGHLY recommend freshly shredded)
sea salt and freshly ground peppercorns

Line a cookie sheet with Parchment Paper.

Brush both sides of each fillet with olive oil.

Sprinkle liberally with salt and pepper. I did a good job with this. I was SOOO thirsty by the end of the evening. I also added Italian seasoning. Just a few good sprinkles here and there.

Shred Parmesan and sprinkle over one side of chicken.

Spread Panko crumbs over the top.

I also "misted" them with olive oil to help the fish brown.

Bake at 425 degrees for 10-20 minutes.

Like I said, they were a huge hit.

I will be making them again.

Next time, hubby wants to sear them first for a little crispness, then bake them.


PS About 200 calories a serving. :)

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