Pan-fried basa fillets with garlic potatoes recipe

  • Serves 2
  • 1 min to prepare and 14 mins to cook
  • 440 calories / serving
  • Healthy
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A speedy fish supper for two, this recipe uses budget-friendly basa fillets; a flaky white fish with a delicate flavour similar to cod. Served with lightly crushed garlic potatoes and a fresh and zesty chilli and coriander salsa, this makes a delicious dinner and is ready in just 15 minutes. What's more, it's high in protein and a source of vitamin C, too.

  1. In a medium pan of salted, boiling water, cook the potatoes for 12 mins, or until tender.

  2. While the potatoes are cooking, make the salsa: in a bowl, combine the extra-virgin olive oil, vinegar, lime zest and half the lime juice,
 the chilli, half the garlic, and the coriander. Season and add extra lime juice to taste, if you like.
  3. Heat 1 tbsp olive oil in a large frying pan over a high heat. Season the flour and use to coat the basa fillets, then add them to the pan. Fry for 30 secs over a high heat, then reduce the heat to medium-high and fry for a further 2 mins each side, or until golden and cooked through.
  4. Drain the potatoes. Return to the pan, along with the remaining olive oil and garlic. Lightly crush with a potato masher or a fork, then divide between 2 plates. Top with the fish and drizzle over the chilli and coriander salsa.

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  • Ingredients

  • 350g (12 1/2oz) baby potatoes, quartered
  • 1 tbsp extra-virgin olive oil
  • 1/2 tbsp rice wine vinegar or white wine vinegar
  • 1/2 lime, zested and juiced
  • 1 red chilli, seeded and finely chopped
  • 2 garlic cloves, crushed
  • 3-4 tbsp roughly chopped coriander
  • 1 1/2 tbsp olive oil
  • 3 tbsp plain flour
  • 1 x 265g (9 1/2oz) pack skinless and boneless basa fillets
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  • Energy 1837kj 440kcal 22%
  • Fat 17.4g 25%
  • Saturates 3.5g 18%
  • Sugars 3.1g 3%
  • Salt 1.5g 25%

of the reference intake
Carbohydrate 44.3g Protein 28.5g Fibre 4.2g

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