4-Ingredient Baked Basa Fish

Basa fish is a mild-flavored, versatile white fish that’s perfect for quick, healthy, and satisfying meals. This 4-Ingredient Baked Basa Fish recipe is designed for simplicity, using only the essential ingredients to bring out the natural flavor of the fish. It’s an ideal option for busy weeknights, light lunches, or anyone looking to enjoy wholesome Basa fish dishes without complicated preparation. The combination of olive oil or butter and fresh lemon juice enhances the delicate taste of the fish while keeping it moist and tender. Baking the fish instead of frying ensures a healthier dish, making it perfect for those who are conscious about fat intake and calories. This recipe is also highly customizable — you can pair it with steamed vegetables, a fresh salad, or even a simple grain like quinoa or rice for a complete meal. With just four ingredients, this dish demonstrates how effortless it is to enjoy a nutritious, protein-rich seafood meal that the whole family can love.

Prep Time, Cook Time, Servings

• Prep Time: 5 minutes
  
• Cook Time: 15–20 minutes
  
• Servings: 2–3
  

Ingredients

• 2 Basa fish fillets (boneless)
  
• 2 tablespoons olive oil or melted butter
  
• 1 teaspoon lemon juice
  
• Salt and pepper to taste
  

Method

1. Preheat the oven to 180°C (350°F).
   
2. Line a baking tray with parchment paper or lightly grease it to prevent sticking.
   
3. Place the Basa fillets on the tray and brush them evenly with olive oil or melted butter.
   
4. Drizzle lemon juice over the fish and season generously with salt and pepper.
   
5. Bake in the preheated oven for 15–20 minutes, or until the fish flakes easily with a fork.
   
6. Serve hot with sides of your choice, such as steamed vegetables, rice, or a fresh salad.
   

Nutritional Info (per 100 g Basa fish fillet)

• Calories: 90 kcal
  
• Protein: 15.3 g
  
• Fat: 1.7 g
  
• Saturated Fat: 0.5 g
  
• Polyunsaturated Fat: 0.3 g
  
• Monounsaturated Fat: 0.6 g
  
• Cholesterol: 37 mg
  
• Sodium: 60 mg
  
• Potassium: 302 mg
  
• Carbohydrates: 0 g
  
• Fiber: 0 g
  
• Sugars: 0 g
  
• Vitamin A: 20 IU
  
• Vitamin C: 0 mg
  
• Calcium: 14 mg