Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
That's exactly the reason, I decided to recook this recipe (which happens to be the most popular recipe on the blog), using fish that's responsibly sourced, from The Aquaculture Stewardship Council's (ASC).
Is Basa High In Mercury?
All fish have trace amounts of mercury, with some varieties having higher amounts than others. In fact, mercury is found naturally (in small quantities) in air, water and living things. 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.
No, basa fish is not high in mercury!
How To Make Pan Fried Basa Fillet Recipe - Step By Step
-
Start by drying the basa fillets with a paper towel or tea towel (Image 1).
-
Combine spices and salt, and sprinkle spice mix to coat the fillets (Image 2). Use your hands, and ensure both sides are coated completely (Image 3).
-
In a large skillet or pan, heat oil over medium/high heat (Images 4-5). Do not add the fish, until the oil is hot.
-
Place the spice-coated basa fillets in the skillet (Image 6), and cook for 5-6 minutes per side or when cooked through (Images 7-8)
-
Serve with a squeeze of fresh lemon juice, if you prefer (Images 9-10).
Desi~licious Top Tips For Making Basa In A Pan
- People worry about fish sticking to the pan. One way to prevent this is make sure the basa fillets are as dry as can be.
- Make sure the oil evenly coats the pan - before you add the fish.
- The heat should be medium to high. Do not add the fish until the oil simmers slightly. It should be slightly smoky.
- Avoid fiddling with the fillet once it's in the pan - otherwise, you risk breaking it apart. Let it sit, and once it's ready and nice and brown, it should release from the pan.
- Use a very thin spatula. Some argue, that a special fish spatula, made of metal is the best. I haven't tried that.
- Use lemon juice to help reduce the salt further.
What To Eat This Desi Basa Recipe With?
Marry this masala basa fish recipe with a delicious colourful salad and sweet potato and voila; you have an enticing and satisfying meal. Today, I made fish wraps for the kids' lunch. Creamy avocado chutney slathered on a flax and hemp paratha (Indian flat bread), with half a fillet of basa fish...it was a knockout!
Nutritional Highlights
*Nutrient claims based on a 2000-calorie diet.
- Low in saturated fat
- Low in cholesterol
- 20 g of protein per fillet
- Low carb and keto-friendly
- Certified sustainable
More Easy Sides Recipes To Accompany This With:
- Quinoa Lentil Stuffed Zucchini Boats
- Gluten Free Quinoa Vegetable Pilau
- Mint Pea Soup
- Roasted Brussels Sprouts With Sweet Potatoes
- Mixed Grilled Vegetables
I'd love to hear from you! What's your favourite way to eat fish? Have you tried my Spicy Pan Fried Basa Fillet Recipe? Comment below!
If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! 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 | Desi~licious RD
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 make sure the basa fillets are as dry as can be.
- Make sure the oil evenly coats the pan - before you add the base fillet.
- The heat should be medium to high. Do not add the basa until the oil simmers slightly. It should be slightly smoky.
- Avoid fiddling with the fillet once it's in the pan - otherwise, you risk breaking it apart. Let it sit, and once it's ready and nice and brown, it should release from the pan.
- Use a very thin spatula. Some argue, that a special fish spatula, made of metal is the best. I haven't tried that.
- Use lemon juice to help reduce the salt further.
- The nutritional analysis is for half a fillet.
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.
233
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.
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
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!