Done in 20 minutes, these Basa fish recipes for masala pan-fried basa fish fillets are a terrific, healthy weeknight fish dinner! It is flavored with warm spices and finished with a generous squeeze of fresh lemon juice. Spicy on the outside and also fork-tender on the inside, this basa fish fillet melts in your mouth!
5 Nutrition Benefits of This Delicious Basa Fish Recipes
- Pan-seared basa fillets are an excellent source of lean protein
- The spices (turmeric and pepper) offer an anti-inflammatory boost
- It’s Keto-friendly, which makes this recipe a fantastic option for those on low-carb diets
- Basa fish is low in fat and calories
- It’s the ideal sidekick to vegetables, like salads
Basa Fish Recipes
- 5 basa fillets, large, thoroughly dried
- 2½ tsp curry powder, Madras
- 1¼ tsp turmeric powder
- 1¼ tsp black pepper, coarse
- 1¼ tsp salt, sea salt
- 3 tbsp olive oil, extra virgin, Benefits of olive oil
- ½ lemon, juice (optional)
- Pat dry basa fish fillets with a kitchen towel
- Combine spices, salt, and pepper, and sprinkle spice mix to coat the fillets. Ensure both sides are covered completely
- In a large non-stick skillet or pan, heat 2 tbsp oil over medium/high heat
- Place 3 spice-coated fillets in the pan and cook for 3-4 minutes per side or until cooked through. Cooking time will vary depending on the thickness of your fillets
- Repeat the process for the other two basa fillets, utilizing the remaining one tablespoon of olive oil
- Serve each fillet with a squeeze of fresh lemon juice
- People worry about fish sticking to the pan. One way to prevent this is to ensure the basa fillets are as dry as possible
- Before adding the fish, make sure the oil coats the pan evenly
- You want to cook the fillets on medium to high heat
- Use a very thin spatula. Some folks claim that a particular fish spatula made of metal is the best. I haven’t tried this
- If you’re trying to reduce salt, use less of it and more lemon juice instead
Health Benefits of This Basa Fish Recipes
Like other fish, these Basa Fish Recipes to has some good health benefits.
1. Basa Fish Promotes Weight Loss
Basa is high in protein and also low in fat. Therefore, people trying to cut down their calorie intake can opt for Basa. Since it is high in protein and low in fat and calories, it helps get rid of excess stored fat in the body. So, if you want to lose weight, you can add Basa fish to your diet. High protein, low fats, and also low calories in Basa fish help you lose weight.
2. Basa Fish High In Protein
Basa contains high-quality proteins. That means it provides all the essential amino acids that our body needs. For example, one hundred grams of Basa fish contains 13 grams of protein. As you know, protein is critical for our body to repair cells and also make new ones. It, in turn, creates a foundation for tissues, muscles, and also an overall fit body.
In addition, proteins are essential for growing children, pregnant women, and young adults.
3. Basa Fish Recipes are Low in Carbohydrates
Being an animal food, Basa is devoid of carbohydrates. Therefore, it is an ideal option for weight loss diets. In addition, it is an excellent meal for lunch. It will not make you feel lethargic or also sleepy. So, you can add Basa fish to your meal for lunch and still feel energized throughout the day.
4. Basa Fish Improves Brain Health
Eating fish improves brain health. Basa has DHA (docosahexaenoic acid), which boosts brain health. We know that omega-3 fatty acids are good for our health. But, docosahexaenoic acid, or DHA, is directly responsible for neural cell growth. It is an omega-3 fatty acid required to keep the brain functioning normally and also efficiently.
Long-term consumption of adequate DHA can help improve memory, improve learning ability, and also reduce the rates of cognitive decline. To reap the brain benefits of DHA, you can maintain a consistent intake of DHA-rich foods like Basa fish.
5. Basa Fish Recipes Helps Maintain Blood Pressure
Basa has low sodium content. One hundred grams of a serving of Basa provides 48 mg of sodium. Therefore, people suffering from high blood pressure should regularly include Basa in their diet.
6. Basa Fish Contributes to Longevity
Basa fish is rich in Omega-3 fatty acids and can significantly reduce your risk for stroke, heart attack, and brain. In addition, research proves that people with higher levels of omega-3 fats in their bodies lived for 2.2 years longer than those with low levels of omega–3 fatty acids.
7. Basa Fish Recipes Provides Vital Minerals
Basa is rich in minerals like zinc and potassium. Zinc and potassium are essential for boosting immunity, healing injured tissues, and also regulating electrolyte balance in the body.
8. Basa Fish Recipes Are Helpful for Asthmatic Patients
As per a study on asthmatic mice, consumption of Basa fish for long durations shapes colonic bacterial communities and also aggravates pulmonary inflammation in asthmatic mice. Therefore, it provides reasonable food guidance for asthmatic patients.
Lemony Baked Basa Fish Recipes
Lemony-baked basa fish recipes with fresh green onions and parsley. Gorgeous presentation and is delicious. Great over salad greens and also in tacos too.
- 4 basa fish fillets or other mild white fish about 4 ounces each
- 8 teaspoons butter or substitute, melted
- 4 Tablespoons lemon juice
- ¼ teaspoon lemon-pepper seasoning
- ½ teaspoon garlic powder
- Dash paprika
- Sea salt to taste
- ¼ cup green onions sliced thin
- 2 Tablespoons parsley chopped
- Lemon wedges optional
- Preheat oven to 425 degrees °F
- Pat fish fillets dry and place in a baking dish sprayed with cooking spray
- Pour lemon juice and also melted butter over fish
- Sprinkle the remaining ingredients over fish
- Bake uncovered for 10-12 minutes or until fish flakes with a fork
- Serve with lemon wedges, if using
This can be made ahead and frozen in aluminum baking tins. Freeze for up to two months and defrost in the refrigerator for 8-12 hours before serving.
Basa is a white fish from Southeast Asia that’s an excellent source of high-quality protein and healthy fats like omega-3 fatty acids. Its cheap cost, mild taste, and flaky, firm texture make it popular worldwide. However, it may pose a higher risk of food poisoning, so be sure to cook it properly.
Basa is said to be inexpensive because it grows fast, it’s easily harvested and also it’s processed in factories near the farm. Being able to get the fish to market without the expense of maintaining a fleet of fishing boats helps keep the price low.
Basa is moist, sweet, and mild flavored with tender white flesh which has more flake than Channel Catfish. In Vietnam, Basa fish are preferred over Swai which is coarser and grainier in texture.
Basa fish is a type of catfish, scientifically referred to as Pangasius court. It is also commonly called river cobbler, Vietnamese cobbler, and swai. Native to Vietnam, Basa fish is found abundantly in the waters of the Mekong and Chao Phraya rivers, which pervade through several nations in Southeast Asia.
Just saw that it’s basa fish – most bottom feeders such as catfish are very likely to have worms. They won’t do you any harm though. Lots of other animals get parasites too you know OP. And lots of bugs on your salad & vegetables unless you obsessively wash everything before you eat it.
Basa fish recipes are a type of catfish, scientifically referred to as Pangasius court. It is also commonly called river cobbler, Vietnamese cobbler, and swai. Native to Vietnam, Basa fish is found abundantly in the waters of the Mekong and also Chao Phraya rivers, which pervade through several nations in Southeast Asia.
Done in 20 minutes, these basa fish recipes for masala pan-fried basa fish fillets are a terrific, healthy weeknight fish dinner! It is flavored with warm spices and also finished with a generous squeeze of fresh lemon juice. Spicy on the outside and also fork-tender on the inside, this basa fish fillet melts in your mouth!
Basa fish recipes are white fish from Southeast Asia that is an excellent source of high-quality protein and healthy fats like omega-3 fatty acids. Its cheap cost, mild taste, and also flaky, firm texture make it popular worldwide. However, it may pose a higher risk of food poisoning, so be sure to cook it properly.
Apart from telling you all about Basa fish recipes, I have also given you various recipes you can try at home whenever you like.
- The Best Fish Sauce Recipes
- The Best Air Fryer Fish Tacos Recipe
- The Best White Fish Sushi
- What is the White Fish Sushi Health Benefits?
- Healthy Foods to Eat Every Day Easily That Are Super Healthy