Spicy Pan Fried Basa Fillet Recipe

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):

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.

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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

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.

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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.