Name: Swai with Creamy Tomato Sauce
Yield: 6 servings
Ingredients: 1 pound swai, cod, tilapia, Mahi Mahi or salmon fillets, skin removedsalt and pepper, to taste; 1 tablespoon olive oil; 1 shallot or ¼ yellow onion, finely chopped; 2 fresh garlic cloves, finely chopped; 2 cups Roma tomatoes, diced; 2 teaspoons fresh thyme or 3 teaspoons dried¼; cup low-fat milk; ½ teaspoon cornstarch

CategoryDinner, Grains, Protein, Sauces

Yields6 Servings

Ingredients

1 pound swai, cod, tilapia, Mahi Mahi or salmon fillets, skin removedsalt and pepper, to taste

1 tablespoon olive oil

1 shallot or ¼ yellow onion, finely chopped

2 fresh garlic cloves, finely chopped

2 cups Roma tomatoes, diced

2 teaspoons fresh thyme or 3 teaspoons dried¼

cup low-fat milk

½ teaspoon cornstarch

Directions

Wash hands well with soap and warm water. Wash produce thoroughly and chop as directed.

Season fish with a pinch of salt and ground pepper to taste.

Cook it well by grilling in a preheated, oiled grill for about 5 minutes on each side; steaming in a pot for 8-10 minutes; baking at 350°F on a baking rack for 12-18 minutes; or cooking in a preheated skillet, on medium high, with a little bit of oil for 7-10 minutes on each side.

For the sauce: preheat a medium saucepan, add oil, shallots and garlic. Cook on medium high until soft and fragrant, 3-5 minutes.

Add tomatoes and thyme. Cook on medium heat for 5 minutes.

In a bowl, whisk cornstarch into milk until well dissolved. Add cornstarch mixture to tomatoes, thyme and shallots, and mix until well combined. Season with salt and pepper, to taste.

Continue cooking until it comes to a boil. Remove from heat.

Place cooked fish fillets on a plate and top with sauce.

Serve immediately over cooked quinoa, rice or your favorite grain.

Nutrition Facts

6 servings

Serving size

2.5-oz fillet and 1/4 cup of sauce

Amount per serving
Calories97

% Daily Value *
Total Fat 4g6%
Saturated Fat 1g5%
Cholesterol 16mg6%
Sodium 234mg11%
Total Carbohydrate 5g2%
Dietary Fiber 1g4%
Total Sugars 2g
Protein 12g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.