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Swai with Creamy Tomato Sauce

Yields6 Servings

Swai with Creamy Tomato Sauce

 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
1

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

2

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

3

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.

4

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

5

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

6

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.

7

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

8

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

9

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.