Crispy Baked Old Bay Swai with Minted Farm Share Peas

FARM FRESH FEASTS(1)
Misty B.: "Good recipe that adds flavor to a mild fish. I f…" Read More
16Ingredients
50Minutes
110Calories

Ingredients
US|METRIC

  • 3 cups panko
  • 1 tablespoon seafood seasoning (I use Old Bay since I grew up eating blue crabs in MD)
  • 2 teaspoons lemon pepper seasoning
  • 1 tablespoon dried minced onion (I used Tastefully Simple Onion Onion)
  • 1 tablespoon fresh thyme leaves (chopped)
  • 1 tablespoon fresh chives (snipped)
  • 1 egg (beaten)
  • 4 fillets white-fleshed fish (Swai or other, rinsed and patted dry)
  • 1 cup flat leaf parsley leaves (fresh, packed)
  • 1 cup fresh mint leaves (packed)
  • 1 quart pea pods (fresh, shelled, about 3 cups--interestingly some dogs like pea pods)
  • 1 tablespoon olive oil
  • 1/4 cup spring onions (finely chopped, white with a little bit of green parts)
  • 1 cup chicken stock (here's how I make mine)
  • 1/2 teaspoon salt (unless your stock is salted)
  • sherry vinegar (to serve--, to splash on top of a lemon to squeeze)

NutritionView more

110Calories
Sodium17% DV410mg
Fat9% DV6g
Protein12% DV6g
Carbs4% DV11g
Fiber12% DV3g
Calories110Calories from Fat50
% DAILY VALUE
Total Fat6g9%
Saturated Fat1g5%
Trans Fat
Cholesterol55mg18%
Sodium410mg17%
Potassium360mg10%
Protein6g12%
Calories from Fat50
% DAILY VALUE
Total Carbohydrate11g4%
Dietary Fiber3g12%
Sugars4g8%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Reviews(1)

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Reviewer Profile Image
Misty B. 29 Sep 2017
Good recipe that adds flavor to a mild fish. I found that 1/2 the amount of bread crumbs was plenty. I did keep the spices as the recommended level.