Pan-Fried Basa Fish Fillets (spiced)

About the Dish

Among popular basa fish dishes, the Pan-Fried Basa Fish Fillets (spiced) stand out for their simplicity, speed, and bold flavors. This dish combines a light, flaky white fish with aromatic spices, delivering a crispy exterior and tender, juicy interior. Ideal for a quick lunch or dinner, it pairs perfectly with sides like noodles, quinoa, or mashed potatoes, making it a versatile choice for any meal. The mild flavor of Basa fish allows the spices to shine, and a quick marination enhances the taste without requiring hours of preparation.

Prep Time, Cook Time, Servings

• Prep Time: 10 minutes
  
• Cook Time: 8–10 minutes
  
• Servings: 2
  

Ingredients

• 2 Basa fish fillets (about 150–180g each)
  
• 1 tbsp olive oil or coconut oil
  
• 1 tsp chili powder
  
• 1 tsp paprika
  
• ½ tsp black pepper
  
• ½ tsp salt (adjust to taste)
  
• ½ tsp garlic powder (optional)
  
• 1 tsp lemon juice
  
• Chopped parsley for garnish
  

Method

1. Marinate the fillets: Rub the fish with chili powder, paprika, black pepper, salt, garlic powder, and lemon juice. Let it sit for 5–10 minutes to allow the flavors to penetrate.
   
2. Heat the pan: Add olive oil or coconut oil to a non-stick skillet and heat over medium flame. Ensure the oil is hot enough to sizzle but not smoking.
   
3. Pan-fry the fish: Place the marinated fillets into the pan. Cook for 3–4 minutes on one side until golden and crispy, then flip and cook another 3–4 minutes. The fish is done when it flakes easily with a fork.
   
4. Garnish and serve: Transfer the fish to a plate, sprinkle with chopped parsley, and serve immediately with your choice of sides such as noodles, mashed potatoes, or quinoa.
   
5. Optional tip: A dollop of Greek yogurt or a squeeze of lemon can help balance the spices and add freshness.
   

Nutritional Information (per serving, approx.)

Calories: 206 kcal

Protein: 18.15 g

Fat: 11.42 g

• Saturated Fat: 2.5 g
  
• Polyunsaturated Fat: 1 g
  
• Monounsaturated Fat: 4 g

Cholesterol: 44 mg

Sodium: 943 mg

Potassium: 50 mg

Carbohydrates: 6.71 g

• Fiber: 1 g
  
• Sugars: 1 g

Vitamin A: 15 IU

Vitamin C: 6 mg

Calcium: 11 mg