14 oz. swai fillets

Casserole dish

2 tbsp. butter

1/4 cup dry white wine

1 tbsp. fresh lemon juice

1 tsp. chopped garlic

1 tsp. salt

1 tsp. pepper

1 tsp. paprika

1 tbsp. chopped cilantro

Swai is a type of catfish that thrives in the rivers of Asia. When baked, swai has a light, flaky consistency and a slightly sweet, mild flavor. It’s also called Basa or Pangasius, and it is sometimes cultivated on fish farms in the United States. Swai that is cultivated on these American farms is considered a “best choice,” as the farming practices are more ecologically responsible than some Asian catfish farms, according to the Monterey Bay Aquarium Seafood Watch.

Step 1: Preheat your oven to 350 degrees Fahrenheit.

Step 2: Place the fish fillets in a lightly greased casserole dish. Set the dish aside.

Step 3: Melt the butter in a small saucepan. Add the dry white wine, lemon juice, garlic salt and pepper.

Step 4: Simmer the butter mixture for about 2 minutes, stirring often, then spoon the mixture generously over the swai fillets.

Step 5: Sprinkle the fillets with paprika.

Step 6: Bake the swai fillets for 10 to 12 minutes, until they are flaky.

Tip: Sprinkle the swai with fresh cilantro before serving.

Recipe from Livestrong

Salmon Tacos


Chipotle-Rubbed Salmon Tacos - photo by Natural Noshings
Chipotle-Rubbed Salmon Tacos – photo by Natural Noshings

1 can Salmon
½ cup Salsa
12 corn tortillas
¾ cup fat-free refried beans
¼ cup fat-free Cheddar cheese
2 cups cabbage or lettuce, shredded
¾ cup fresh tomato, diced
Salsa, to taste
Cilantro, to taste

Preheat oven to 350*

Mix salmon with salsa and hold aside.

Place tortillas on sheet pans.
Spread beans and cheese evenly onto the tortillas.

Place in oven until warm and cheese is melted (5-8min)
Remove from oven and divide salmon mixture evenly among the tortillas.

Top with cabbage or lettuce and diced tomatoes.

Fold tortillas over and serve with extra Salsa and chopped cilantro, if desired.

Makes 12 Tacos, or 6 servings.
(Recipe sent in by Barbie)

Photo is by Natural Noshings of Chipotle-Rubbed Salmon Tacos.  Click here for their great recipe.

Herbed Salmon Ball Recipe

1 can Salmon (wild caught not farm raised)
1 8 oz. cream cheese softened
1 Clove of Garlic, pressed
½ cup small curd cottage cheese
¼ cup minced onion
1 tsp fine herbs, crumbled
½ tsp. thyme, crumbled
1 cup chopped parsley
½ cup chopped walnuts
Add Crackers
Drain Salmon – remove skin if desired
Mash bones
Combine with cream cheese, garlic, onion,
Add cottage cheese, fine herbs, thyme
Mix until well blended
Stir in Salmon
Chill 3 hours
Roll in parsley & walnuts
Serve with crackers = 4 serving

(Recipe sent in by Barbie)

Tips on Salmon

These tips are from Barbie who is a follower of this site.  Some of her Salmon recipes will be posted shortly.

If you want to save money on protein, try using Geisha pink salmon, look for “wild Caught” on the label near the bar code. Don’t be fooled by other salmon cans stating “Wild Alaskan Salmon” on the front. If the cans don’t say wild caught, the salmon has been farmed raised and fed pure vegetable high saturated oil to fatten them up. One can has 7 servings, only 90 calories, and 12 grams of protein. I often use it like tuna, I crushed the bones (free calcium) lots of people do this, and I don’t bother to scrape off the skin anymore, its easier not to. It’s an excellent source of protein, low calories and very filling, and best of all it is a low cost meal.

The Salmon loaf is so easy, I often don’t put it in a ball, but spread it in a square dish and then use it for sandwiches or sometime I put a clump on my supper plate instead of meat. I think you would really like this if you like tuna fish. It taste the same to me. If it seems too fishy, just give a squirt of lemon juice to it.



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