Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
Done in 20 minutes, this pan fried Basa fillet recipe adds the perfect amount of spice to a healthy, weeknight dinner. Crispy on the outside, with an inner flesh that melts in your mouth. A mouthwatering healthy basa recipe is served...just close your eyes and savour it. Rich in protein, low carb, heart-healthy and diabetes-friendly.

This basa fish fillet recipe is inspired by one of my favourites: pan-fried crispy tofu. I think it's a wonderful example of how simple it is to prepare a flavorful South Asian-inspired dish that's perfect for a midweek dinner.
Plus, this combination of spices complements a variety of fish and shellfish, so you'll be pleased to learn that it's compatible with everything from salmon to shrimp.
As a registered dietitian and certified diabetes educator, I am often asked for heart-healthy and diabetes-friendly recipes. This pan fried basa fillet is just that: high in protein, low in carbohydrates, with a health-promoting spice blend that includes turmeric.
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 fish. You may learn more about basa 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.
Ingredients
Here's what you need to make pan fried basa fish fillets:
- Basa. I opt for frozen basa and defrost it in the refriderator. 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 chili 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 chili 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 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 finish 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 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.
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 chili 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.
What to serve with basa fish
Serving idea one
Serve pan fried basa fish fillet 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 bursting 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 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):
Energy | 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 |
Nutritional highlights of this 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.
Easy sides recipes to serve with basa:
- Quinoa Lentil Stuffed Zucchini Boats
- Gluten Free Quinoa Vegetable Pilau
- Mint Pea Soup
- Roasted Brussels Sprouts With Sweet Potatoes
- Mixed Grilled Vegetables
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.
Hungry for more?
Subscribe to my newsletter for free recipes, nutrition tips and all the latest updates.
Spicy Pan Fried Basa Fillet Recipe
Ingredients
- 5 basa large fish fillets
- 2 ½ tsp curry powder
- 1 ¼ tsp turmeric powder
- 1 ¼ tsp black pepper
- 1 ¼ tsp salt
- 5 tbsp olive oil
- 1 lemon juice
Instructions
- 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
Notes
- 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.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Fed up with hearing that the ONLY way to health is cutting out your favourite foods. Fix meal planning overwhelm with:
- Done-for-you meal plans that will end your cooking wars!
- A selection of mouthwatering eco-friendly and plant-focused whole food recipes, complete with grocery lists.
- Food shopping and meal prep tips to make the most of your time in the kitchen and take the guesswork out of what to eat and how to prepare it!
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
Thanks for this amazing recipe!! It was so delicious when I made it myself!
Thanks, heaps, Ali! Delighted to hear this 🙂
Thanks a lot for the Great Recipe, unfortunately Basa Fish is not healthy to consume. Also, banned by US FDA for import. More info - https://www.youtube.com/watch?v=lTtpLV5lRMw Can you suggest any other alternate fishes for the same recipe?
My pleasure! I actually use the ASC certified sustainable basa, here in Canada. You could try haddock, pollock or cod. Hope this helps 🙂
Thank you for the fish recipe!
My absolute pleasure! Let me know how you go 🙂
I LOVED THIS SIMPLE FISH RECIPE . THANKS FOR SHARING THESE KIND RECIPES. I HAVE TRIED MANY TYPES OF FISH RECIPES BUT THIS ONE JUST AWESOME.
Am so happy to hear this. Thanks and enjoy 🙂
Loved this recipe. Will definitely be adding to the rotation. Helpful tip about drying the fish so it doesn’t stick. My Sri Lankan husband loved it too ?
Yay, Erin!!! That's incredible to hear. We adore this recipe. In fact, cooking it today upon the request of the kiddos 🙂 Thank you!!
Wow, loved this one. I had green curry powder as a substitute and it’s lovely!
Thanks, Paul. Am thrilled you enjoyed this one! Green curry powder sounds totally YUM! 🙂
Could lime be alternative to lemon juice
that sounds good to me too, Warren! Enjoy 🙂
This was such a simple and quick dish to make. The helpful hints were invaluable. I made it with haddock fillets and paired it with your Vegetarian Quinoa Pilau. The fish cooked much quicker than your recipe, about half the time per side. Next time, I'd like to try cooking it in the oven. It was a hit with the whole family!
Am so glad you like this one, Teju! Cooking times tend to vary with the type of fish, temperature, and pan conduction. Am glad you saved more time 😉
5 fillets for 10 people for dinner? That would probably be a large enough serve for me but my 240lb husband will starve! And the teenage boys I'm feeding would still be looking for their dinner......
Looks like an easy recipe but I'm thinking 5 fillets will only feed 3 of us.
Hi Jen, I'd recommend having this as part of a meal - with a healthy wholegrain, vegetables/salad and piece of fruit to create a balanced and satisfying meal. My family would starve too if we just had fillets of fish for dinner 😉
What side dishes would you have we follow a low carb diet but love our spices and need to eat more fish
Hi Victoria! WE love this simple side: https://shahzadidevje.com/mixed-grilled-vegetables/ with https://shahzadidevje.com/thyme-roasted-sweet-potato-fries/. There are heaps of salads here so they would work well too 🙂 Enjoy!
Hi, would this turn out just as good broiled in the oven?
Hi Ferzana, I haven't tried it in the oven, but would recommend drizzling some olive oil before sending in the oven. Let me know how yours turns out 🙂
I'm the most fish lover. Yummy your recipe made my day. Thanks
What curry powder do you use
Hi Nashu, it is Madras curry powder - blend of turmeric, coriander, chillies, black pepper, cumin, mustard, garlic, fenugreek, cardamom, curry leaves. Omg, seems like every spice in my cupboard in 1 pack.lol
This seems like such a healthy recipe, thanks for including the images as well, i found them so helpful.
Wow, Yum! Masala Fish. Mouth watering and so simple too.
Absolutely love this recipe! Made it once before and making it again tonight 🙂 after marinating it with spice we dabbed the fish in flour before frying it.
YAY!!! I'm delighted to hear that! This one is a keeper 🙂 Thanks so much!
OMG this sounds amazing and PERFECT to make on late nights!
This looks so delicious! Love how simple it is!
Looks so simple and delicious!