Baked Swai with Tropical Fruit Salsa

Chef Alli stirring pot

Baked Swai with Tropical Fruit Salsa 

This is one of those dishes that makes you absolutely want to INHALE it! And, it makes a delightful lunch during the hot summer months.  Swai is tender, mild, inexpensive, and readily available at nearly any grocer.  I find mine in the freezer section, packaged in 1-2 lb. bags, each fillet individually quick frozen (IQF) so you can pull out 1-2 at a time.

¼ cup lime juice
2 Tbs. honey
1 mango, diced
1 peach, diced (or used 1/2 cup sliced frozen peaches, thawed, diced)
1/2 cup diced  pineapple
2 kiwi, diced
1 jalapeño, seeds and membranes removed, minced
¼ cup cilantro, chopped
4 swai fillets
Old bay or Cajun seasoning to taste

Preheat oven to 400 degrees. Line baking sheet with foil and spray with non-stick spray.

Combine lime juice and honey in a small bowl. In a medium bowl, combine the fruit, jalapeño and cilantro. Drizzle the honey mixture over the fruit and toss to coat.

Season the fillets with seasonings to taste; bake, uncovered, for 7-10 minutes or until fish flakes easily with a fork.Serve fish with salsa over the top.

Leftover salsa can be served with tortilla chips or whole grain crackers.

Let’s Get You Cookin’,
Chef Alli

Nutrition Facts per serving: 195 calories, 1 g fat, 12 g carb, 2 g fiber, 50 mg sodium, 34 g protein


Chef Alli

Chef Alli is a home-grown Kansas girl on a mission to strengthen families through enabling kitchen confidence, educating the family cook, and encouraging better food relationships. She believes with her whole heart that time spent with our loved ones and our overall quality of life is greatly enhanced by nutritious food made at home with simple, wholesome ingredients. She loves being able to connect and share this passion with others through her website, her social media presence, and her coveted speaking engagements.

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