Basa Fish Recipe: The Secret to a Flavorful & Healthy Dish?!

Ever stood in your kitchen staring at a pack of fish fillets, wondering how to make something quick, healthy, and actually delicious? You’re not alone, and this Basa fish recipe is exactly the kind of effortless, flavorful solution you’ve been searching for.

Whether you’re racing the clock on a busy weeknight or planning a cozy weekend dinner, this recipe brings out the best in Basa fillet – tender, flaky, and perfectly seasoned without the fuss. Plus, it’s baked, so you get that satisfying, savory bite without drowning your fish in oil.

Healthy? Check. Easy? Double-check.

And as usual, and as our readers know, we’ve got a handy “Jump to Recipe” button if you’re ready to dive straight into cooking. Or, take a peek at the Table of Contents below to explore tips, serving ideas, and health benefits – all designed to make your cooking experience as seamless (and tasty) as possible.

Let’s get right to it, because dinner shouldn’t be complicated.

Why You’ll Love This Baked Basa Recipe

If you’ve been hunting for a Basa fillet recipe that’s simple yet satisfying, this one’s about to become your go-to. Here’s why:

• Fast and fuss-free: From prep to plate in under 30 minutes. Perfect for those “I-don’t-feel-like-cooking” nights.
• Healthy but flavorful: With lean Basa fillets as the star, this dish is low in calories and packed with protein—ideal for weight management or clean eating.
• Mild and versatile: Basa fish fillet has a delicate, mild flavor that pairs beautifully with bold seasonings or simple herbs. (Even picky eaters tend to love it!)
• Baked, not fried: You get that flaky, tender fish without the heavy grease. (But don’t worry, we’ve got tips if you want to pan-fry or grill it too—coming up in the FAQs.)
• Budget-friendly: Compared to cod or haddock, Basa fillets are often more affordable, making it easier to include seafood in your meal rotation without breaking the bank.

Fast Fact: Did you know that Basa fish comes from the catfish family and grows super fast? That’s why it’s one of the most sustainable and cost-effective fish options out there!

Ingredients You’ll Need

Here’s everything you need to whip up this baked Basa fish recipe—simple ingredients, big flavors:

• Basa fish fillets – 14 oz (400g), fresh or thawed. Look for Basa fillet that’s firm, white, and boneless.
• Oil – 2 tablespoons, for richness. Olive oil works beautifully here.
• Red chili paste – 1 tablespoon, for that gentle heat. Adjust to taste if you prefer milder flavors.
• Ginger – 1 teaspoon finely chopped, for a punch of freshness.
• Garlic – 2 teaspoons finely chopped, because garlic makes everything better.
• Tomato puree – 2 tablespoons, to give the marinade depth and a hint of sweetness.
• Lemon juice – 1 tablespoon freshly squeezed, for that bright, zesty lift.
• Salt – ½ teaspoon, just enough to enhance all those flavors.
• Freshly cracked black pepper – ½ teaspoon, for a subtle kick.
• Fresh parsley – For garnish (optional but highly recommended for that pop of color and freshness).

Did You Know? You can easily swap out Basa fish fillet for other mild white fish like tilapia or cod if needed, but the beauty of Basa fillets lies in their tender texture and quick cooking time.

How to Make Baked Basa

Making this Basa fillet recipe couldn’t be easier. Follow these simple steps to get flaky, flavorful baked Basa every time.

1. Prep the Basa Fillets

• Start by rinsing your Basa fish fillets under cold water and patting them dry with paper towels.
• Lay them out on a large baking tray lined with parchment paper for easy cleanup.

Pro Tip: Drying the Basa fillets well helps the marinade stick better and prevents the fish from steaming instead of baking.

2. Season the Fillets

• Sprinkle the fillets evenly with salt and freshly cracked black pepper on both sides.
• Let them rest for about 15 minutes. This helps the seasoning penetrate the delicate flesh.

(We’ll talk about how to adjust the spice level in the FAQs section!)

3. Mix the Marinade

• In a small bowl, combine:
  • 2 tablespoons oil
  • 1 tablespoon red chili paste
  • 1 teaspoon finely chopped ginger
  • 2 teaspoons finely chopped garlic
  • 2 tablespoons tomato puree
  • 1 tablespoon fresh lemon juice
• Stir well until everything is beautifully blended.

Expert Quote (Fake but fun):

“If you can mix a marinade, you can conquer the culinary world.” ~ A wise home cook somewhere

4. Marinate the Fish

• Using a spoon or your hands (gloved if you prefer), spread the marinade generously over both sides of the Basa fillets.
• Let the fish marinate for at least 10 minutes at room temperature.

Pro Tip: Got time? Let the fillets marinate in the fridge for up to 30 minutes for deeper flavor.

5. Bake to Perfection

• Preheat your oven to 360°F (180°C).
• Place the baking tray with the marinated Basa fish fillets on the middle rack of the oven.
• Bake uncovered for 15-20 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Did You Know? Baking at a moderate temperature like 360°F helps the Basa fillet stay moist and tender without overcooking.

6. Garnish and Serve

• Once baked, remove the fillets from the oven and let them rest for 2-3 minutes.
• Garnish with fresh parsley and a squeeze of lemon if desired.
• Serve immediately while the fish is warm and flaky.

(We’ll cover what to serve with this beauty in the Serving Suggestions section coming right up!)

Serving Suggestions

This Basa fillet recipe shines on its own, but the right sides? They’ll turn your dinner into a total showstopper. Here are some of my favorite ways to serve baked Basa:

1. Fresh and Light Pairings

• Lemon-dressed green salad: Crisp romaine, cucumber, and a drizzle of olive oil and lemon juice.
• Asian-inspired slaw: Shredded cabbage, carrots, and a sesame-ginger dressing add a crunchy, vibrant contrast.
• Roasted vegetables: Think asparagus, zucchini, or bell peppers—seasoned simply with salt, pepper, and olive oil.

Fast Fact: The mild flavor of Basa fish fillet makes it the perfect canvas for bold or zesty sides, it soaks up the flavors without competing.

2. Hearty and Comforting Sides

• Garlic butter quinoa: Adds protein and a nutty flavor that complements the Basa fillet perfectly.
• Lemon herb rice: A fluffy rice pilaf with parsley, dill, and lemon zest to brighten the plate.
• Mashed potatoes or cauliflower mash: Creamy and satisfying, a great match for the flaky texture of baked Basa.

3. Low-Carb Favorites

• Steamed broccoli or green beans: Drizzle with olive oil and sprinkle with sea salt for a clean, low-carb side.
• Cauliflower rice: A grain-free alternative that pairs well with the mild flavors of this Basa fillet recipe.

Health Benefits of Basa Fish

Basa fish, also known as Pangasius bocourti, is a popular choice for health-conscious individuals due to its impressive nutritional profile. Here’s a breakdown of its key health benefits:

Nutritional Highlights

Health Benefits

• Heart Health: The presence of omega-3 fatty acids in Basa fish contributes to cardiovascular well-being by reducing inflammation and supporting heart function.
• Weight Management: Being low in calories and high in protein, Basa fish can aid in weight loss efforts by promoting fullness and preserving lean muscle mass.
• Bone Strength: Basa fish provides essential nutrients like vitamin D and calcium, which are crucial for maintaining strong bones and preventing osteoporosis.
• Brain Function: The omega-3 fatty acids and B vitamins found in Basa fish support cognitive health and may reduce the risk of neurodegenerative diseases.

Considerations

While Basa fish offers numerous health benefits, it’s important to source it from reputable suppliers to avoid potential contaminants associated with certain farming practices.

Opting for certified and sustainably farmed Basa fish ensures a safer and more environmentally friendly choice.

References:
– Healthline
– MedecineNet

Frequently Asked Questions (FAQs)

Conclusion

With its tender texture, mild flavor, and quick cook time, Basa fish fillet is the perfect star for easy, healthy meals. Whether you’re following a low-carb plan, meal prepping for the week, or just looking for a simple way to enjoy more seafood, this baked Basa fish recipe has you covered.

By following the easy steps we’ve laid out, you’ll get perfectly flaky, flavorful fish every time, without the guesswork. Plus, you can mix things up with different seasonings or sides to keep your dinners exciting.

You may also like:
– The Art of Salt Baked Fish
– Greek Baked Fish Psari Plaki Recipe
– How to Bake Pollock Fish
– Simple Baked Tuna Fish Recipe

Give this recipe a try and let us know how it turns out!

Share your creations with us over on Instagram by tagging @myfishrecipes and using the hashtag #myfishrecipes—we love seeing your kitchen successes!

Basa Fish Recipe

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: Maya Marin
• Total Time: 30 minutes
• Yield: 2 servings

Print Recipe

Pin Recipe

Description

This baked Basa fish recipe brings out the best in Basa fillets, tender, flaky, and full of flavor. With a spicy marinade of chili, garlic, ginger, and lemon, it’s a healthy, low-carb dish perfect for busy weeknights or special dinners.

---

Ingredients

Scale 1x2x3x

• 14 oz (400g) basa fish fillets
• 2 tablespoons olive oil
• 1 tablespoon red chili paste (adjust to taste)
• 1 teaspoon finely chopped ginger
• 2 teaspoons finely chopped garlic
• 2 tablespoons tomato puree
• 1 tablespoon fresh lemon juice
• ½ teaspoon salt
• ½ teaspoon freshly cracked black pepper
• Fresh parsley for garnish

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat your oven to 360°F (180°C). Line a large baking tray with parchment paper.
2. Rinse and dry the basa fillets thoroughly. Place them on the prepared tray.
3. Season both sides of the fillets with salt and black pepper. Let rest for 15 minutes.
4. In a bowl, mix together olive oil, red chili paste, ginger, garlic, tomato puree, and lemon juice to create the marinade.
5. Coat the basa fish fillets generously with the marinade on both sides.
6. Bake on the middle rack for 15-20 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
7. Garnish with fresh parsley and serve immediately.

Equipment

Fish Spatula

Check Price →

Instant Read Meat Thermometer

Check Price →

Large Baking Sheet

Check Price →

Notes

• If using frozen basa fillets, thaw fully and pat dry before marinating.
• Prefer milder flavors? Reduce or omit the red chili paste.
• Leftovers keep well in an airtight container in the fridge for up to 3 days.
• Serve with roasted vegetables, quinoa, or a fresh green salad for a complete meal.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Seafood
• Method: Baking
• Cuisine: Asian-inspired