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Bran Baked Swai Recipe

Looking for an easy Bran Baked Swai recipe? Learn how to make Bran Baked Swai using healthy ingredients.


Submitted by pizzadrone

Makes 6 servings



A healthy alternative to breading for white fish.

Recipe Ingredients for Bran Baked Swai

18 oz Swai Fillets
1.75 cup Original Cereal
0.5 tsp Garlic Powder
0.5 tsp, ground Basil, Dried
0.5 tsp Lemon Peel
3 tsp Grated Parmesan Cheese
2 tbsp Butter
4 oz Yogurt
1 dash Salt, Table
1 dash Pepper, Black
30 grams Lemon Juice
2 tbsp Ketchup

Recipe Directions for Bran Baked Swai

  1. In electric blender or food processor, crush cereal into fine crumbs. Add garlic powder, basil, lemon peel, cheese and margarine. Place in shallow pan or plate. Set aside.

  2. In small bowl, combine yogurt, salt, pepper, lemon juice and ketchup. Coat fish with yogurt mixture then, cereal mixture, covering completely. Place in single layer, on shallow baking pan coated with cooking spray or foil lined.

  3. Bake at 375F about 10 minutes. Turn fish. Bake 10 minutes longer or until fish flakes. For food safety, the internal temperature of the fish should be a minimum of 145F. Serve hot garnished with chopped parsley.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 138.2g
Amount Per Serving
Calories
285
Calories from Fat
124
% Daily Value*
Total Fat
13.8g
21%
Saturated Fat
4.2g
21%
Trans Fat
0.0g
Cholesterol
66mg
22%
Sodium
195mg
8%
Potassium
238mg
7%
Total Carbohydrates
19.2g
6%
Dietary Fiber
6.0g
24%
Sugars
8.5g
Protein
25.4g
Vitamin A 9% Vitamin C 11%
Calcium 10% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
92% confidence
B
  Good points
  • Very high in vitamin B6
  • Very high in vitamin B12
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