Baked Swai with Curried Ketchup
Yield: 6
Materials
- 6 Swai skinned and patted dry
- 1 ½ T olive oil
- Salt and Pepper to taste
Curried Ketchup:
- 2 T Olive Oll
- 1 T Currey powder mild
- ½ t Cayenne pepper
- 1 ½ C Ketchup look for low sugar ketchup
- ½ t Red pepper flakes
- 1 T Hoisin sauce
- 1 t onion finely diced
Instructions
- Preheat ovent to 375
- In a larger baking plan lay fish in pan, Brush with olive oil and salt and pepper. Refrigerate until sauce is finished.
- In a medium skillet, heat the oil, onion, curry powder, pepperflakes, and cayenne pepper over medium heat. Swirly the pan for about one minute
- Add the ketchup and hoisn sauce and simmer until slightly thickend, about 2 minutes. Let cool
- Bake the fish for 8 – 10 minutes or until fish reaches 145 degreees. Place fish on serviing plates and spoon sauce over each portion of fishe
- Serve with steamed brown rice and stir fry vegetables.
Crispy Parmesan Cod
Ingredients
- 6 6 oz Cod filets
- 1 C Shredded Parmesan cheese divided
- 1 C Light mayonnaise
- 1 T Dijon mustard
- 1 T Worcestershire sauce
- 1 T White vinegar
- 1 T minced onion
- 1 t Lemon juice
Instructions
- Preheat oven on broiler setting. Lightly coat a 9x13 baking sheet with nonstick cooking spary. Sprinle pan lightly with half of the Parmesan cheese
- In a medium bowl mix together Mayonaisse, mustard, Worchestherire, vinegar, onion, and lemon juice
- Dip code lightly in Mayonnaise mixture and place in baking pan
- Sprinkle remaining Parmesan cheese on top of Cod
- Bake on broiler setting on lower rack for 10 minutes or until Cod reaches 145 degrees.
- Serve with roasted brussel sprouts or other vegetables and brown rice.