Baked basa fillets is an easy, healthy fish recipe that's ready to eat in just 30 minutes. Perfect oven baked fish with lemon and herbs is tender and juicy, and ideal for a light healthy dinner or lunch.
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What you'll love about the recipe
- This easy fish recipe has just 5 minutes prep time and is ready to eat in half an hour
- Use fresh or frozen fish straight from the freezer
- Healthy baked basa fillets are gluten-free and dairy-free. They are also high in protein and low in fat and carbohydrates
- Basa is a type of budget friendly white fish with a taste similar to cod. It is a source of beneficial omega 3 fatty acids, although at a lower level than oily fish such as salmon and mackerel. According to the NHS, we should eat 2 portions of fish a week.
Ingredients
Basa fillets. You can either use fresh basa fish, or frozen fillets. Frozen basa does not need to be defrosted. It can be cooked straight from the freezer, making baked basa fillets a super convenient recipe.
Of course, if you prefer, you can substitute another type of white fish.
Olive oil. A drizzle of olive oil will help to keep the fish moist during cooking. Use another healthy oil if you prefer.
Or for a richer flavour, dot a few flecks of butter over the fish in place of olive oil.
Lemon. You don't even need to squeeze the lemon for this easy basa fish recipe. Just add a thin slice of lemon to each fillet and the juice will run as the fish cooks in the heat of the oven.
Herbs. As basa is a very mild flavoured fish, it's nice to add some fresh herbs for extra flavour. I used some basil, but you could also use parsley, chives, thyme or dill.
At a pinch, you could also use a sprinkling of dried herbs.
Seasoning, to taste.
Optional ingredients
You can add your own twist to this quick baked basa fillets recipe. Add a little garlic powder, or very finely chopped garlic.
Or sprinkle on a dusting of paprika or a smear of dijon mustard for a punchier flavour.
If you don't have any herbs, you could also spread a spoonful of pesto on the fish.
How to make baked basa fillets
Preheat the oven to 180 degrees (160 fan).
You can line the baking tin with foil if you'd prefer to make the washing up even easier;)
Pop the fish fillets into the baking tray. They must be in one layer with a little space around them.
Season well, and drizzle over the olive oil. Add the lemon slices and herbs.
Bake in a preheated oven until cooked. Fresh fish will take 15 minutes and frozen fish will take 25 minutes.
Basa fillets are usually relatively thin - about 1.5 cm. If your fish is much thicker, it may need a little more cooking. If your fillets are especially thin, cook for a couple of minutes less.
Cooked fish will flake apart easily.
Recipe tips
Once the fish has cooked, there'll be a cooking liquor made from the juices of the fish, lemon and olive oil. Make this into a quick sauce by stirring in a couple of tablespoons of low fat creme fraiche.
Serving and storage
Serve baked basa fish fillets hot from the oven.
They are delicious served with sauteed leeks and peas. Add some olive oil mash to make the dish more filling.
Or roast some vegetables in the oven at the same time as cooking the fish.
You could also serve some healthy hollandaise sauce, parsley sauce or broccoli sauce with the fish.
If you've got leftover cooked white fish, refrigerate it immediately and add to a stir fry or noodles the following day.
Frequently asked questions
Basa fish fillets are a type of white fish which is high in protein and low in fat. The NHS recommends that we eat 2 portions of fish per week, and oven baked basa fillets is an easy, healthy fish recipe. Fish which is steamed, baked or grilled, rather than fried, is much healthier for you
When fish is fully cooked, it should be opaque in colour, and flake easily. It will also be firm to the touch if you press it gently with a fork. It's especially important to ensure that basa is fully cooked as it can contain harmful bacteria.
Other healthy fish recipes
Here are some other easy fish recipes to help you and your family get 2 portions of fish a week.
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Recipe
Easy Oven Baked Basa Fillets
Equipment
- baking tray
Ingredients
- 4 basa fillets
- 1 tablespoon olive oil
- 4 slices lemon
- salt and pepper
- 1 tablespoon fresh herbs finely chopped
Instructions
- Preheat the oven to 180 degrees (160 fan).
- Optionally, line a baking tray with foil. It's not vital, but it does make clean-up very quick:)
- Add the fish fillets to the baking tray in a single layer.
- Season the fish well with salt and pepper. Drizzle over the olive oil, and add the lemon slices and herbs.
- Bake in a preheated oven for 15 minutes if using fresh fish, or 25 minutes if cooking fish that is still frozen.
Notes
- Basa fillets are usually about 1.5cm thick. If your fish fillets are much thicker or thinner, adjust the cooking time slightly.
- For a punchier flavour, you can add garlic, paprika or a little mustard to the fish.
- If desired, stir a couple of tablespoons of low fat creme fraiche into the cooking juices to make a quick creamy fish sauce.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
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