Done in 20 minutes, this recipe for masala 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. Spicy on the outside and fork-tender on the inside, this basa fish fillet melts in your mouth!
“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.” Erin Senanayake
In this post, you will find the following information:
- 5 nutrition benefits of this delicious recipe
- What is basa?
- Is basa high in mercury?
- Recipe ingredients
- How to make it – step by step
- Cooking method tip
- Easy fish dinner ideas
5 nutrition benefits of this delicious recipe
- 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.
Being a dietitian expert and home chef, I’m frequently asked for healthy dinner ideas. A few weeks back, when I posted my fish biryani, it garnered considerable attention, with many of you requesting more 30-minute meals. So, to give your family an effortless dinner experience, I am thrilled to present this delicious masala pan fried basa recipe.
What is basa?
Basa fillet, commonly known as swai in the US, is an aquaculture (fish-farming) product that originates in Vietnam. It has a smooth and delicate white flesh and is usually sold fresh or frozen at your local grocery store.
Basa is very similar to catfish but is more affordable. In fact, it’s very popular in Southeast Asia and appears 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 pollock.
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.
Is basa high in mercury?
No, basa fish is not high in mercury.
The fact is: all fish have traces of mercury — while some types contain more than others. Actually, mercury is naturally found in the air, water, and living creatures (in low doses).
Interestingly, 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, only a select few types of fish should be on your radar. The recommendation is to consume the following types 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) should limit their consumption of canned albacore (white) tuna.
The good news is that 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.
- 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. I use Madras curry powder.
- Turmeric: is one of my favourite spices because of its delicious earthy, slightly sweet flavour.
- Black pepper: adds a touch of heat. You can use either ground or cracked pepper.
- Olive oil: extra virgin olive oil adds a pleasant flavour to the fish and gives it a crispy exterior when pan-fried. Plus, it’s a heart healthy cooking oil, with a higher smoke point than other types of fat.
- Salt: if you’re watching your sodium intake, omit salt and add lemon juice.
- Lemon. Lemon juice is an optional addition to add tang and deliciousness. Consider squeezing some on top of a warm basa fillet just before serving.
How to make it – step by step
The recipe card (which you can find at the bottom of the page) includes ingredient measurements.
Cooking method tip
The secret to cooking perfectly pan fried basa is to:
- Preheat the pan properly (medium to high heat is ideal)
- Cook with vegetable oil or olive oil; they have higher smoke points
- Ensure the oil coats the entire pan before adding the fish
- Sear the fillets on medium heat to achieve an exquisite masala crust
- Flip the fillets only once when they are well-browned on one side
Easy fish dinner ideas
Healthy dinner options can be both tasty and nutritious. Below are meals that I’ve crafted to help you make the most of your time in the kitchen. Whether you’re looking for heart smart dishes, or recipes that can help with blood sugar management to better manage Type 2 Diabetes, these healthy family meals will provide the nutritional support your body needs.
Serving idea one: basa with a side salad
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: basa tacos
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 with quinoa and vegetables
Basa served over a bed of Cilantro Lime Quinoa is next-level deliciousness — especially if you’re looking for a quick and healthy dinner. I used leftover roasted peppers to give it some smokiness and additional nutrients. Yum!
I would be thrilled to receive your feedback on this diabetes friendly fish recipe! Please leave a comment, rate it or share a photo and hashtag #desiliciousrd on Instagram – I’m so excited to see your photos.
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Ingredients
- 5 basa, large fish fillets (610 g), thoroughly dried
- 2½ tsp curry powder, Madras
- 1¼ tsp turmeric powder
- 1¼ tsp black pepper, coarse
- 1¼ tsp salt, sea salt
- 2 tbsp olive oil, extra virgin, Benefits of olive oil
- ½ lemon, juice (optional)
Instructions
- 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 coated completely.
- In a large non-stick skillet or pan, heat 1 and a half tablespoons of oil over medium/high heat.
- Place 3 spice-coated fillets in the pan and cook for 2-3 minutes per side or until cooked through. Cooking time will vary depending on the thickness of your fillets.
- Repeat the same process for the other two basa fillets, utilizing the remaining half a tablespoon of olive oil.
- Serve each fillet with a generous 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 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 special 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.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. 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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Very easy to make and delicious! I used a slightly different mix ratio of spices because of what I had available. I served it with rice mixed with spinach and lots of fresh lemon juice.
Oh yes, lots of lemon juice is how we love basa fish too, Karen! Thanks so much for sharing your feedback, really appreciate it and delighted that you enjoyed this one. Warmly, Shahzadi
Made this last night for my husband and me. Cut the spices down proportionally…. and wish I hadn’t. I will be making this up and bottling it to use with other proteins. Delicious!!!!
Hello Susan! Ah that’s such lovely feedback. Thanks so much for taking the time to share it and it certainly bought a smile to my face. My fave part about this recipe is that it’s so so easy to pull off – yet no compromise on flavour. Warmly, Shahzadi
Greeting from Ireland. Family really loved this. Any suggestions for a side dish – I was thinking aloo gobi?
Neil
Hello Neil, wow Ireland! That’s awesome. I love enjoying this with my eggplant potato curry or the katchumber with edamame – it’s protein power for sure. Let me know what you think! Warmly, Shahzadi 🙂
Flaky, meaty and perfectly seasoned. I will never bake basa again!
Oh that’s such a lovely comment to read, Rishma! Thanks so much for taking the time to drop by. I’m delighted to hear you enjoyed this recipe. Warmly, Shahzadi
Love this recipe! I added panko to the seasoning and did a dip in an egg mixture beforehand. It was delish. Thank you so much!
Hi Nancy, thanks so much for sharing your version of this recipe and the lovely feedback! Sounds yummy to me 🙂 Warmly, Shahzadi
This was so delicious! My entire family loved it. My 7 year old son had seconds, and when I was putting him to bed he said he wanted me to make more the next day. My son said it was a “glorious” meal.
Oh Jess, am literally tearful reading this! Your little one has melted my heart! What generous and kind feedback! My 10-year old LOVES this recipe too 🙂 Thanks for taking the time to share your feedback!! Warmly, Shahzadi
made this last night with 4 basa fillets… I just knocked off the extra 1/4 for most of the ingredients. It was AMAZING. I was using my new carbon steel pan, that I’ve started seasoning. Left the fish on there for a nice crisp layer before flipping. I was in heaven eating it… and today I hadn’t cleaned the pan yet so I used to remaining seasoning in the pan, added butter and fried a couple eggs it in…. amazing again. Lovely combo of spices that isn’t too much of any one thing. Thanks!
Hello Laurel! Wow, I am so so happy to hear this. This is one of my favourite quick and easy fish recipes and am so glad we share in its love 🙂 I’ll have to try my eggs your way now – with all that masala!!! Thanks for taking the time to share your feedback! Warmly, Shahzadi
Just finished dinner! What a wonderful, flavourful and simple recipe!! And perfect for weeknights as you had said. I added a large pinch of both z’atar and sumac which I think broadens the taste profile.
Hi Richard, I am delighted to hear this! This one always hits the spot for us – it’s one of our trusty faves. Thanks so much for sharing your feedback, I really appreciate it! Warmly, Shahzadi
Easy instructions and turns out perfectly. I don’t have curry powder at the moment but used a Moroccan spice mix for fish that I picked up during my travels, in addition to the turmeric/salt/pepper. Delicious and easy – and pretty healthy as it does not require much oil! Keeping this in the rotation for sure, thank you so much.
Hi there, Leah! I am so so delighted to hear this. Thanks so much for taking the time to leave a review. Means the world to me 🙂
Very tasty thank you. I added a little plain flour to the spice mix and the colour was lovely. I also used a little butter with the olive oil – Yum! I will be doing that one again and again. Cheers Shea.
That’s wonderful to hear, Shea! This recipe is a versatile one, so it’s always nice to hear about the tweaks 🙂
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 🙂
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!