Done in under 30 minutes, this recipe for spicy pan-fried basa fish fillets is a terrific, healthy weeknight fish dinner! It is flavoured with warm spices and finished with a generous squeeze of fresh lemon juice. Crispy on the outside and fork-tender on the inside, this basa fish fillet melts in your mouth!
Contents
As a registered dietitian and certified diabetes educator, I am often asked for healthy dinner ideas. When I last posted my fish biryani, I had so many requests for more fish recipes – especially 30-minute meals! So today, I’m sharing a simple, yet delicious pan-fried basa recipe that is sure to become a family favourite!
Basa paired with a hefty spoonful of my Avocado Dip is unlike anything I’ve ever eaten. The dip’s creamy freshness goes wonderfully with the fish.
What is basa?
Basa fillet, commonly known as swai in the US, is an aquaculture (fish-farming) product that originates in Vietnam. It’s a mild-tasting fish with smooth and delicate white flesh; usually sold fresh or frozen at your local grocery store.
Basa is very similar to catfish but is more affordable. It’s very popular in Southeast Asia and is found on menus at Vietnamese restaurants all over North America.
Basa is a firm white fish with a mild taste and texture, which makes it a great substitute for any recipe that calls for tilapia, cod or sole. Plus, it can withstand pan frying without breaking apart like some types of oily fish such as salmon or tuna.
In this recipe, we pan-fry basa fillets in olive oil and season the fish with curry powder, turmeric, salt, and pepper. The pan frying method results in a beautiful golden crust on both sides of each base fillet.
Basa is high in protein and low in fat, making it a nutritious and heart healthy fish. You may learn more about basa fillet nutrition below.
Is basa high in mercury?
No, basa fish is not high in mercury. Let me explain why.
All fish have traces of mercury, although some types contain more than others. Mercury is naturally (in low doses) found in the air, water, and living creatures.
There’s been considerable hype (and confusion!) about mercury in seafood, and whether it’s safe to eat. According to Health Canada, and this research article, the following fish should be on your radar – only to be consumed occasionally, due to their higher levels of mercury:
- Shark
- Swordfish
- Fresh and frozen tuna (smaller tunas such as skipjack, which is used for canned light tuna, have much less mercury)
- Escolar
- Marlin
- Orange roughy
- Certain groups (little ones and women who are or trying to become pregnant or are pregnant) should limit their consumption of canned albacore (white) tuna.
The good news is, there are no recommended restrictions for other types of retail fish.
Recipe ingredients
Here’s what you need to make pan-fried basa fish fillets:
- Basa. I opt for frozen basa and defrost it in the refrigerator. Make sure any extra liquid is drained and thoroughly dry each fillet on a clean kitchen towel. Remember that anytime you use spices to coat a wet fish, the seasonings will clump on the fillet’s surface. You’re unlikely to get a delicious crispy pan-fried basa fillet.
- Curry powder. Curry powder is a blend of different spices such as chilli pepper, coriander, cumin, fenugreek seeds, mustard seeds and turmeric root among others. If you don’t have curry powder on hand, feel free to replace it with a mix of cumin, coriander and chilli powder.
- Turmeric. Turmeric is one of my favourite spices because of its delicious earthy, slightly sweet flavour. Plus, it’s a powerful antioxidant that has been used for centuries for its anti-inflammatory properties.
- Black pepper. Black pepper is a nice touch for the taste buds and adds a touch of heat. You can use either ground or cracked pepper. Piperine is the compound responsible for black pepper’s spiciness, and it also has been shown to increase the bioavailability of other compounds from food, such as turmeric. Piperine has a wide range of pharmacological properties and several health advantages, including the ability to lower insulin resistance (a hallmark symptom of type 2 diabetes). It has also been shown to have anti-inflammatory properties, and the potential to combat fatty liver disease.
- Olive oil. I use extra virgin olive oil because it adds a pleasant flavour to the fish and gives it a crispy exterior when pan-fried. Avocado oil or vegetable oil would work just as well.
- Salt. Salt is necessary for the base recipe because it enhances the flavours of all the ingredients while drawing out some of the moisture from the fish. Tip: If you’re watching your sodium intake, just omit salt and add additional lemon juice instead to brighten up the dish even more!
- Lemon. Lemon juice is a tasty addition to finishing the fish that adds tang and deliciousness. Try squeezing some on top of your basa fillet before serving!
How to make it
Step 1: Start by drying the basa fillets thoroughly with a kitchen towel.
Step 2: Prepare the spice mix for basa: add curry powder, turmeric salt and pepper to a large plate
Step 3: Using a spoon or spatula, mix the spices with salt and pepper. Cover the plate with the spice mix.
Step 4: Place one fillet on top of the spice mix and coat both sides of the base fish. Repeat with the other fillets and set aside.
Step 5: Now it’s time to pan fry the basa fillets. Start by heating oil in a large pan over medium heat.
Step 6: Rotate the pan to ensure that the entire surface is oiled. This helps to prevent the fish from sticking to the pan.
Step 7: Place one fillet in the oiled pan and sear for 5-6 minutes. on medium heat.
Step 8: Gently turn the basa fish fillet with a large spatula and cook for another 5-6 minutes, or until cooked through. Repeat the process with the remaining fillets.
Step 9: Finish the dish with a squeeze of fresh lemon on each basa fillet and enjoy warm.
The recipe card (which you can find at the bottom of the page) includes detailed instructions and ingredient measurements.
Tips for making basa in a pan
- People worry about fish sticking to the pan. One way to prevent this is to make sure the basa fillets are as dry as can be.
- Before adding the fish, make sure the oil covers the pan evenly.
- You want to cook the fillets on medium to high heat.
- Once it’s in the pan, don’t fiddle with the fillet; otherwise, you risk breaking it apart. Allow it to sit and brown before releasing it from the pan with a spatula.
- Use a very thin spatula. Some folks claim that a special fish spatula, made of metal is the best. I haven’t tried this.
- If you’re trying to cut down on salt, use less of it and more lemon juice instead.
Substitutions
- You may use other sorts of fish or shellfish instead of basa. Experiment with cod, pollock, or haddock to see what you like best.
- For an added kick, add additional spices like chilli powder (¼ tsp) or cayenne pepper (¼ tsp).
Storage
Basa fillets can be stored for up to three days in the fridge. Place them inside a sealed container and store them inside the coldest section of your fridge.
Easy fish dinner recipe ideas
Serving idea one
Serve your fillets with a simple side salad of chopped lettuce, crunchy cucumber slices, and cherry tomatoes. A little squeeze of fresh lemon juice adds zest to the mix. This is a low-carb light supper that can be prepared at a moment’s notice! It’s also brimming with vitamins, minerals and antioxidants!
Serving idea two
Tacos are easy to make, and the combination of ingredients is simply brilliant. You can stuff your favourite tortilla with slices of basa and fill it with spinach, cabbage, and dried fruits for a kiss of sweetness. I’ve used prunes, but other dried fruits will work just as well. This one is a hit with the family!
Serving idea three
Basa served over a bed of Cilantro Lime Quinoa is next-level deliciousness — especially if you’re looking for a hearty and nourishing supper. I used leftover roasted peppers to give it some smokiness and additional nutrients. Yum!
Basa fillet nutrition
Basa is low in calories, like other types of fish. It’s also a rich source of protein. Following is the nutrition information for one 100 g basa fillet (frozen):
Calories | 88 kcal |
Protein | 13 g |
Fat | 4 g |
Carbohydrate | 0 g |
Iron | 0.3 mg |
Sodium | 150 mg |
Saturated fat | 1.3 g |
Cholesterol | 44 mg |
Is basa fish healthy?
Basa fish is a nutritious seafood option that is low in calories and fat, and rich in protein. Additionally, basa fish contains some omega-3 fatty acids, which have numerous health benefits, including reducing inflammation, lowering cholesterol levels, and improving cognitive function. Eating lean sources of protein, such as fish regularly may help to improve your overall health.
Is basa fish boneless?
Yes, basa fish is typically sold as boneless fish. However, it’s always a good idea to check the packaging before purchasing to be sure. If you do find a bone in your fillet, simply remove it with a sharp knife before cooking.
Is basa white fish?
Yes, basa is a type of white fish. It’s mild and flaky, making it ideal for pan frying. Its firm texture is similar to that of cod or haddock.
Nutritional highlights of recipe
Each pan-fried basa fish fillet is:
- Low in saturated fat
- Low in cholesterol
- 20 g of protein per fillet
- Low carb and keto-friendly
*Nutrient claims based on a 2000-calorie diet.
If you try this pan-fried basa fish fillet recipe, I’d love to hear from you! Leave a comment, rate it, or share a photo and hashtag #desiliciousrd on Instagram. Can’t wait to see your photos.
Desi~liciously Yours, Shahzadi
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Get the Recipe:
20-Minute Pan-Fried Basa Fish Fillets
Done in under 30 minutes, this recipe for spicy pan-fried basa fish fillets is a terrific, healthy weeknight fish dinner! It is flavoured with warm spices and finished with a generous squeeze of fresh lemon juice. Crispy on the outside and fork-tender on the inside, this basa fish fillet melts in your mouth!
- 5 basa, large fish fillets
- 2½ tsp curry powder
- 1¼ tsp turmeric powder
- 1¼ tsp black pepper, coarse
- 1¼ tsp salt, sea salt
- 5 tbsp olive oil, extra virgin, Benefits of olive oil
- 1 lemon, juice
-
Dry fish fillets with a paper towel or a tea towel
-
Combine spices and salt and sprinkle spice mix to coat the fillets. Ensure both sides are coated completely
-
In a large skillet or pan, heat oil over medium/high heat
-
Place the coated fillets in the skillet and cook for 5-6 minutes per side or when cooked through
-
Serve with a squeeze of fresh lemon juice
- People worry about fish sticking to the pan. One way to prevent this is making sure the basa fillets are as dry as can be.
- Before adding the fish, make sure the oil covers the pan evenly.
- You want to cook the fillets on medium to high heat.
- Once it’s in the pan, don’t fiddle with the fillet; otherwise, you risk breaking it apart. Allow it to sit and brown before releasing from the pan with a spatula.
- Use a very thin spatula. Some folks claim that a special fish spatula, made of metal is the best. I haven’t tried this.
- If you’re trying to cut down on salt, use less of it and more lemon juice instead.
Nutrition Information:
Calories: 133kcal (7%)Carbohydrates: 2g (1%)Protein: 20g (40%)Fat: 9g (14%)Saturated Fat: 2g (10%)Polyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 13mg (4%)Sodium: 471mg (20%)Potassium: 29mg (1%)Fiber: 1g (4%)Sugar: 1g (1%)Vitamin A: 1IUVitamin C: 6mg (7%)Calcium: 6mg (1%)Iron: 1mg (6%)
Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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