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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Why you'll love this healthy recipe
- An easy 30-minute fish recipe with just 5 minutes prep time
- Use fresh basa fillets or frozen fish straight from the freezer (no need to thaw!)
- Healthy baked basa fillets are gluten-free and dairy-free. They are also high in protein, low-fat and low-carb
- 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.
- Basa fillets are kid-friendly as they are mild-tasting and are usually boneless. The recipe is ideal for a quick, healthy midweek family meal
I nearly always have a pack of frozen white fish in the freezer, and this simple, healthy recipe is on regular rotation!
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.
Although similar in taste to cod, basa is more budget-friendly and tends to stay moist when cooked. Most supermarket basa in the UK is ASC certified.
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, healthy 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 bake basa fillets in the oven
This easy 30-minute fish recipe is simple to make.
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 to cook, 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 basa fillets are 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 this healthy low-fat basa fish recipe.
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, budget-friendly 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
- foil optional
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.4 basa fillets
- Season the fish well with salt and pepper. Drizzle over the olive oil, and add the lemon slices and herbs.1 tablespoon olive oil, 4 slices lemon, salt and pepper, 1 tablespoon fresh 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.
SK says
This is 180C baking not 180F, I'm assuming??
Wendy Faulkner says
Yes, it's 180 degrees centigrade.