• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Shahzadi Devje, Desi~licious RD logo

  • Home
  • Start Here
    • About Shahzadi
    • My Story
    • Work With Me
  • Blog
  • Recipes
    • Recipe Type →
      • Breakfast and Brunch
      • Drinks and Smoothies
      • Main Dishes
      • Salads
      • Sides and Snacks
      • Sweets and Desserts
    • Dietary Preference →
      • Dairy Free
      • Diabetes Diet Friendly
      • Gluten Free
      • Heart Healthy
      • High Protein
      • Low Carb
      • Vegan
      • Vegetarian
    • Cuisine →
      • Desi (Indian, Pakistani)
      • Mediterranean
      • Middle Eastern
  • Media/Brands
    • Media Features
    • Videos
  • Shop
    • Products
    • Cart
    • Checkout
    • My Account
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About Shahzadi
  • Blog
  • Recipes
  • Work With Me
  • Media & Brands
  • Videos
  • Shop
  • Cart
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Recipes » Main Dishes » Spicy Pan Fried Basa Fillet Recipe

    Spicy Pan Fried Basa Fillet Recipe

    Created on April 9th, 2019 · Last updated on April 27th, 2022 · 32 Comments

    Diabetes Diet FriendlyGluten FreeHeart HealthyLow CarbDesi (Indian, Pakistani)
    Jump to Recipe Jump to Video Print Recipe
    spicy basa fillets on a tray with lemon slices and cilantro on top and flowers around the tray
    spicy basa fillets on a tray with lemon slices and cilantro on top and flowers around the tray

    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.

    spicy basa fillets on a tray with lemon slices and cilantro on top and flowers around the tray

    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.

    spicy basa fillets on a tray with lemon slices and cilantro on top and flowers around the tray

    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:

    a display of ingredients for pan fried basa fish fillet recipe. A plate of uncooked basa fillets, ramekins of spices and oil and a lemon sliced in half.
    • 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

    a large fillet of fish held in two hands over a plate of spices

    Step 1: Start by drying the basa fillets thoroughly with a kitchen towel.

    a white plate with a mixture of spices along with salt and pepper. Half a lemon can be seen next to the plate with chilles.

    Step 2: Prepare the spice mix for basa: add curry powder, turmeric salt and pepper to a large plate

    a mixture of spices being mixed with a red spatula spoon.

    Step 3: Using a spoon or spatula, mix the spices with salt and pepper. Cover the plate with the spice mix.

    two hands pressing down a fillet of basa fish in a plate of spices.

    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.

    oil being added to a black pan.

    Step 5: Now it's time to pan fry the basa fillets. Start by heating oil in a large pan over medium heat.

    a oil coated pan over a heat source.

    Step 6: Rotate the pan to ensure that the entire surface is oiled. This helps to prevent the fish from sticking to the pan.

    a person holding a spice-coated basa fish fillet over a back pan.

    Step 7: Place one fillet in the oiled pan and sear for 5-6 minutes. on medium heat.

    a fillet of basa fish coated in spices in being turned in a pan with a spatula.

    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.

    a close up of pan fried basa fish fillets stacked on top of one another.

    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.

    spicy basa fillets on a tray with lemon slices and cilantro on top and flowers around the tray

    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!

    a plate of basa with a side of chopped lettuce, cucumber slices, baby tomatoes on a vine and lemon slices.

    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!

    a bowl of basa tacos filled with slices of cooked basa, chopped prunes and vegetables.

    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!

    a plate of quinoa topped with roasted pepper rings, pan fried basa fish fillet and lime slices

    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):

    Energy88 kcal
    Protein13 g
    Fat4 g
    Carbohydrate0 g
    Iron0.3 mg
    Sodium150 mg
    Saturated fat1.3 g
    Cholesterol44 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.

    Desi~liciously Yours,

    Hungry for more?

    Subscribe to my newsletter for free recipes, nutrition tips and all the latest updates.

    Spicy Pan Fried Basa Fillet Recipe

    Author Shahzadi Devje
    https://youtu.be/-XyUzY-4_lQ
    4.08 from 38 votes
    Print Pin
    Done in under 30 minutes, this pan fried Basa fillet recipe adds the perfect amount of spice to a healthy, weeknight dinner the whole family will love! Crispy on the outside, with an inner flesh - that melts in your mouth.
    Prep Time10 mins
    Cook Time10 mins
    Total Time20 mins
    Course: Main
    Cuisine Desi, ethnic, Indian, pakistani, South Asian
    Servings: 10 people
    spicy basa fillets on a tray with lemon slices and cilantro on top and flowers around the tray

    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.
    Nutrition Facts
    Spicy Pan Fried Basa Fillet Recipe
    Amount Per Serving
    Calories 133 Calories from Fat 81
    % Daily Value*
    Fat 9g14%
    Saturated Fat 2g10%
    Trans Fat 1g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 1g
    Cholesterol 13mg4%
    Sodium 471mg20%
    Potassium 29mg1%
    Carbohydrates 2g1%
    Fiber 1g4%
    Sugar 1g1%
    Protein 20g40%
    Vitamin A 1IU0%
    Vitamin C 6mg7%
    Calcium 6mg1%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    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!
    Get it now!
    Desiliciousrd Shahzadi Devje chopping vegetables in her kitchen
    Shahzadi Devje

    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.

    StovetopUnder 30 MinutesFish and Shellfish
    « Chicken Dhansak
    Beetroot Salad Recipe (Poriyal) »

    Reader Interactions

    Comments

    1. Ali Premji says

      April 08, 2022 at 6:21 pm

      5 stars
      Thanks for this amazing recipe!! It was so delicious when I made it myself!

      Reply
      • Shahzadi Devje says

        April 10, 2022 at 3:27 pm

        Thanks, heaps, Ali! Delighted to hear this 🙂

        Reply
    2. bharath says

      November 10, 2021 at 8:12 am

      5 stars
      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?

      Reply
      • Shahzadi Devje says

        November 10, 2021 at 12:01 pm

        My pleasure! I actually use the ASC certified sustainable basa, here in Canada. You could try haddock, pollock or cod. Hope this helps 🙂

        Reply
    3. Alavi Anan Meem says

      August 09, 2021 at 10:19 am

      Thank you for the fish recipe!

      Reply
      • Shahzadi Devje says

        August 11, 2021 at 8:37 pm

        My absolute pleasure! Let me know how you go 🙂

        Reply
    4. RECIPES & COOK says

      May 18, 2021 at 11:08 am

      4 stars
      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.

      Reply
      • Shahzadi Devje says

        May 20, 2021 at 4:34 pm

        Am so happy to hear this. Thanks and enjoy 🙂

        Reply
    5. Erin Senanayake says

      April 16, 2020 at 2:57 am

      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 ?

      Reply
      • Shahzadi Devje says

        April 16, 2020 at 9:41 am

        Yay, Erin!!! That's incredible to hear. We adore this recipe. In fact, cooking it today upon the request of the kiddos 🙂 Thank you!!

        Reply
    6. Paul West says

      February 06, 2020 at 1:39 pm

      5 stars
      Wow, loved this one. I had green curry powder as a substitute and it’s lovely!

      Reply
      • Shahzadi Devje says

        February 08, 2020 at 8:08 pm

        Thanks, Paul. Am thrilled you enjoyed this one! Green curry powder sounds totally YUM! 🙂

        Reply
    7. Warren says

      January 28, 2020 at 12:20 pm

      Could lime be alternative to lemon juice

      Reply
      • Shahzadi Devje says

        February 03, 2020 at 9:58 am

        that sounds good to me too, Warren! Enjoy 🙂

        Reply
    8. Teju says

      December 18, 2019 at 8:50 pm

      4 stars
      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!

      Reply
      • Shahzadi Devje says

        December 23, 2019 at 10:29 am

        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 😉

        Reply
    9. Jen McBain says

      February 20, 2019 at 9:57 pm

      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.

      Reply
      • Shahzadi Devje says

        March 16, 2019 at 3:37 pm

        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 😉

        Reply
    10. Victoria Slatcher says

      February 20, 2019 at 8:04 am

      What side dishes would you have we follow a low carb diet but love our spices and need to eat more fish

      Reply
      • Shahzadi Devje says

        March 16, 2019 at 3:39 pm

        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!

        Reply
    11. Ferzana says

      January 25, 2017 at 1:49 pm

      Hi, would this turn out just as good broiled in the oven?

      Reply
      • Shahzadi Devje says

        February 02, 2017 at 7:08 pm

        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 🙂

        Reply
    12. Yasmin says

      January 15, 2017 at 6:02 pm

      I'm the most fish lover. Yummy your recipe made my day. Thanks

      Reply
    13. Nashu says

      January 08, 2017 at 5:44 pm

      What curry powder do you use

      Reply
      • Shahzadi Devje says

        January 10, 2017 at 10:20 pm

        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

        Reply
      • Amna Hassan says

        April 07, 2022 at 12:55 pm

        5 stars
        This seems like such a healthy recipe, thanks for including the images as well, i found them so helpful.

        Reply
    14. Roxana says

      December 30, 2016 at 5:12 pm

      Wow, Yum! Masala Fish. Mouth watering and so simple too.

      Reply
      • Sadaf says

        April 19, 2020 at 10:11 am

        5 stars
        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.

        Reply
        • Shahzadi Devje says

          April 20, 2020 at 7:27 pm

          YAY!!! I'm delighted to hear that! This one is a keeper 🙂 Thanks so much!

    15. Mandy Enright says

      December 30, 2016 at 4:41 pm

      OMG this sounds amazing and PERFECT to make on late nights!

      Reply
    16. Nazima Qureshi says

      December 30, 2016 at 2:25 pm

      This looks so delicious! Love how simple it is!

      Reply
    17. Lindsey Pine says

      December 30, 2016 at 12:29 am

      Looks so simple and delicious!

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Shahzadi, registered dietitian, TV show nutrition expert & mompreneur. I show busy health seekers how to eat for health, nourish mindfully and thrive, while enjoying ethnic cuisines.

    More about me →

    Meal Plans

    • 1-Week Whole Food Vegan Meal Plan

      CAD $60.00
      Add to cart

    • lettuce leaves filled with baingan bharta (Indian eggplant recipe) with a bowl of baingan bharta in the center.

      14-Day South Asian Meal Plan

      CAD $90.00
      Add to cart

    GRAB THE ULTIMATE MEAL PREP GUIDE

    With 25 Sumptuous Whole Food Recipes

    SEND IT TO ME!

    Featured Recipes

    • Quinoa Badam Kheer
    • Kesar Mango Chia Phirni (Pudding)
    • Orange-Scented Dates And Yogurt Parfaits
    • Oat Peanut Butter Cup Cookies

    THE ULTIMATE SUNDAY MEAL PREP MEAL PLAN

    Want to eat healthy but have literally no time to cook every night? Prepare 5 days of tasty meals and snacks in roughly 2 hours - all done and dusted on Sunday!

    GET IT FOR FREE!

    Footer

    ↑ back to top

    • MEET SHAHZADI
    • WORK WITH SHAHZADI
    • RECIPES
    • BLOG
    • VIDEOS
    • SHOP
    • MEDIA & BRANDS
    • CONTACT
    SOCIAL MEDIA
    JOIN MY INNER CIRCLE

    YOUR HEALTHY JOURNEY STARTS HERE. SIGN UP TO RECEIVE FREE NUTRITION TIPS AND DELICIOUS RECIPES TO HELP YOU BE ON TOP OF YOUR GAME.

    All Right Reserved · The information found on this site is not intended for diagnosis or medical treatment and any health-related questions should be directed to your Healthcare team · Privacy Policy · Terms & Conditions· Accessibility Statement

    Copyright ©2022 · DESI~LICIOUS RD INC

    We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkPrivacy policy