Get the Recipe:
20-Minute Pan Fried Basa Fish Fillets
Done in 20 minutes, this recipe for spicy 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!
Video
Ingredients
- 5 basa fillets, large, thoroughly dried
- 2½ tsp curry powder, Madras
- 1¼ tsp turmeric powder
- 1¼ tsp black pepper, coarse
- 1¼ tsp salt, sea salt
- 3 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 2 tbsp oil over medium/high heat.
- Place 3 spice-coated fillets in the pan and cook for 3-4 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 one tablespoon of olive oil.
- Serve each fillet 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 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:
Calories: 214kcal (11%)Carbohydrates: 2g (1%)Protein: 22g (44%)Fat: 13g (20%)Saturated Fat: 3g (15%)Polyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 26mg (9%)Sodium: 943mg (39%)Potassium: 50mg (1%)Fiber: 1g (4%)Sugar: 0.3gVitamin A: 15IUVitamin C: 6mg (7%)Calcium: 11mg (1%)Iron: 1mg (6%)
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.
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.