Monday, June 10, 2013

Almond Crusted Swai

I loved the results of my Almond Crusted Tilapia so much, that I wanted to try my hand at Swai with the recipe.

What is Swai, you might ask?  Well, consumer reports has this to say... (

"Swai is a white-flesh fish (typically available in fillet form) with a sweet mild, taste and light flaky texture that can be broiled, grilled, or coating with bread crumbs and fried, according to experts. It can be prepared simply, but also takes well to sauces. A 3.5-ounce serving of plain fish contains around 90 calories, 4 grams of fat (1.5 saturated), 45 grams of cholesterol and 50 milligrams of sodium. Not bad."

Swai is a thicker fillet, and more meaty.  I have broiled it, fried it, and now, I have almond crusted it. :-) I tried an experimental side dish with a cream sauce.  Again, I took inspiration from Paleo Nick's "Paleo Pesto" (second video from the top in this link, the one with the puppy at the start... made before he went Paleo, I think, since he has traditional pasta in the recipe... the pesto sauce starts at about minute 2 out of 3...

Pesto going into cream sauce.

Pesto mix

Spaghetti Squash pretty much all cooled off, Swai fillets about ready to go into the oven.

My first thought was to ladle the sauce over the spaghetti, but it was not "sticking" very well.

Sauce poured over the squash, and tossed into the oven with the Swai.

Dinner complete: Almond crusted Swai, Spaghetti Squash Pesto cream bake, and green salad.
Swai 1 Bag                                                                                       $ 5.49
1 cup Almond Meal                                                                          $ 2.00
2 eggs                                                                                                $  .30
                                                                                    TOTAL =    $ 7.79

Spaghetti Squash                                                                              $ 3.98
1 container of heavy whipping cream                                              $ 1.99
2 tbsp pesto                                                                                       $  .50
                                                                                    TOTAL =    $ 6.47

1/2 container artisan lettuce                                                              $ 1.00
1 tomato                                                                                           $   .25
2 radishes                                                                                         $   .20
vinaigrette dressing                                                                           $  .20
                                                                                    TOTAL =    $ 1.65

Grand Total: $7.79 + $6.47 + $1.65 = $15.91 for a diner for 4, and we had leftovers enough for 2 full lunches for Husband to take to work.

So, six bountiful, filling, and Paleo meals @ $2.66 each (2.651 rounded up)  Not too shabby, if I do say so myself.

Pre-heat your oven to 350 degrees.  Rinse/Scrub the exterior of the Spaghetti Squash, and pierce the skin repeatedly before you put it on whatever you are going to bake it in.  I used to do the whole cutting it in half, scooping the seeds, and laying it open side down on a cookie sheet, but this works better for me.  The enclosed skin of the spaghetti squash helps to steam the squash.  Cook for 45 minutes, then let cool.

To prepare your white sauce mix, add 2 tbsp traditional basil pesto to 16 ounces of heavy whipping cream.  Pepper to taste.  I have found that when working with dairy, it is naturally salty enough that I do not have to add any.

In this instance, I had made the spaghetti squash about three hours in advance, and it was a lucky thing, since I wound up needing to bake it in the white sauce.  I wound up baking it for about 20 minutes, and sprinkling with some parmesan cheese before serving.

Coat the thawed Swai in eggs, and place on foil lined cookie sheet.  I spoon the Almond meal on to the fillets and spread with my hand, gently making sure that the top is fully coated.  Bake at 350 degrees for 10-15 minutes, depending on thickness of fish.

Toss together your salad, and presto - Dinner!  ;-)


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