These easy oven-baked basa fillets are ready in just 30 minutes with a few simple ingredients. Basa is baked with lemon, olive oil and fresh herbs until tender and flaky.
You can use either fresh or frozen basa fillets and frozen fillets can be cooked straight from the freezer with no need to thaw first. It's a simple way to get a light, healthy fish dinner on the table with very little preparation.
There's always a pack of frozen white fish in my freezer, and this simple, healthy recipe is on regular rotation! I always oven-bake fillets of fish such as basa. It's very easy, and there's less chance of overcooking the fish, as the heat from the oven is gentler than the stovetop.
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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 or frozen basa fillets - there's no need to thaw frozen fish first
- 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 usually boneless. The recipe is ideal for a quick, healthy midweek family meal
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 fillets.
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
Baking basa fillets in the oven is one of the easiest ways to cook them. You can bake fresh or frozen basa using the same simple method.
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 the fish is opaque and flakes easily when tested with a fork.
How long does basa take to cook in the oven?
The exact cooking time depends on the thickness of the fillets and whether you are cooking them fresh or frozen.
| Basa fillets | Approx cooking time |
| Fresh basa | 15 minutes |
| Frozen basa | 25 minutes |
These times are a guide for basa fillets about 1.5 cm thick. Thicker fillets may take a little longer, while thinner fillets may cook more quickly.
The best way to check that basa is cooked is to check it with a fork. It should come apart easily into flakes, and the centre should have turned from translucent and shiny to opaque
Can you cook basa fillets from frozen?
Yes, you can cook basa fillets directly from frozen. There's no need to thaw them first.
Simply place the frozen fillets directly in a baking dish, season and add the lemon and herbs as usual. Bake at 180 degrees (160 fan) in a preheated oven for around 25 minutes, depending on the thickness of the fillets.
Cooking from frozen is particularly useful when you need a quick dinner and haven't had time to defrost the fish. I do this regularly!
Recipe tips
- Check the thickness of your fish fillets and adjust the cooking time if necessary
- Don't overcrowd the dish, otherwise the fish will be waterlogged. If you want to cook several fillets at once, use two baking trays
- Don't be tempted to overcook the fish. Overcooked fish is dry and tough and can taste unpleasant
- Once the basa fillets are cooked, there'll be a cooking liquor made from the juices of the fish, lemon and olive oil. You can make this into a quick sauce by stirring in a couple of tablespoons of low-fat creme fraiche
What to serve with baked basa
Serve baked basa fish fillets hot from the oven. They are delicious with simple vegetable sides and potatoes.
I love white fish with sauteed leeks and peas. Add some olive oil mash to make the dish more filling. Or pop these roasted veggies and potatoes 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.
Storing leftovers
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 tbsp olive oil, 4 slices lemon, salt and pepper, 1 tbsp 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.