Smothered Swai

1. Preheat oven to 350 degrees F (175 degrees C).

2. Arrange swai fish on an 8x11-inch baking dish. Pour lemon juice over fish and season with parsley, garlic powder, salt, and pepper. Sprinkle Cheddar cheese over fish and top with fire-roasted tomatoes and basil.

3. Bake in the preheated oven until fish flakes easily with a fork, about 30 minutes.

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Nutrient	Quantity
Total fats	0.6369 g
Protein	3.6526 g
Carbohydrates	17.0857 g
Energy	74.4611 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0125 g
Water	280.7321 g
Aspartic acid	0.4823 g
Calcium, Ca	40.6437 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0003 g
Lutein + zeaxanthin	99.0417 g
Fiber, total dietary	3.2478 g
Fatty acids, total saturated 22:0	0.0004 g
Carotene, beta	1011.0903 g
Niacin	1.4098 mg
Vitamin A, RAE	92.7853 g
Arginine	0.1325 g
Riboflavin	0.1162 mg
Fatty acids, total polyunsaturated 15:0	0.0003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0029 g
Glutamic acid	1.2538 g
Sodium, Na	37.0352 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0028 g
Total lipid (fat)	0.6369 g
Manganese, Mn	0.2959 mg
Fructose	0.3404 g
Proline	0.0863 g
Fatty acids, total saturated 16:0	0.0606 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0037 g
Sucrose	0.163 g
Choline, total	26.0205 mg
Sugars, total	11.6128 g
Serine	0.0963 g
Fatty acids, total saturated 10:0	0.0061 g
Fatty acids, total saturated 18:0	0.0222 g
Vitamin B-6	0.26 mg
Selenium, Se	1.4829 g
Ash	1.5023 g
Fatty acids, total saturated 18:1 undifferentiated	0.0851 g
Pantothenic acid	1.4067 mg
Phenylalanine	0.0942 g
Copper, Cu	0.2597 mg
Betaine	0.0964 mg
Thiamin	0.1772 mg
Methionine	0.0294 g
Iron, Fe	1.5798 mg
Carbohydrate, by difference	17.0857 g
Phosphorus, P	85.3915 mg
Folate, total	33.3167 g
Tocopherol, gamma	0.0073 mg
Alanine	0.1023 g
Valine	0.0967 g
Fatty acids, total saturated 18:2 undifferentiated	0.2181 g
Glycine	0.0914 g
Carotene, alpha	210.4948 g
Glucose (dextrose)	0.3032 g
Fatty acids, total saturated 14:0	0.0009 g
Zinc, Zn	0.2674 mg
Isoleucine	0.0867 g
Fatty acids, total saturated 12:0	0.0003 g
Fatty acids, total polyunsaturated	0.2311 g
Fatty acids, total saturated 14:1	0.0006 g
Leucine	0.1334 g
Vitamin A, IU	1862.9616 IU
Folate, DFE	33.3167 g
Tryptophan	0.027 g
Vitamin C, total ascorbic acid	76.7125 mg
Phytosterols	0.1865 mg
Galactose	0.0012 g
Fatty acids, total polyunsaturated 18:1 c	0.0028 g
Tyrosine	0.0649 g
Vitamin K (phylloquinone)	49.5946 g
Fatty acids, total saturated	0.0935 g
Histidine	0.0537 g
Fatty acids, total monounsaturated	0.0887 g
Threonine	0.0888 g
Folate, food	33.3167 g
Cryptoxanthin, beta	1.4232 g
Vitamin E (alpha-tocopherol)	1.0946 mg
Magnesium, Mg	30.9177 mg
Lysine	0.1334 g
Potassium, K	608.6591 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.0474 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Garlic powder	0.5 teaspoon	5.1305	1.1273	0.0113
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Cheddar cheese	1 cup	0	0	0
Tomato	1 can	62.069	13.7631	0.5397
Parsley	1 teaspoon	0.45	0.0791	0.0099
Basil	0.5 teaspoon	0.1016	0.0117	0.0028
salt black pepper	0	0	0	0
fillet swai fish	5	0	0	0