Pan-fried Basa fillet on sweet potato and courgette bed
- Blanka
- Aug 15, 2022
- 2 min read
If you have one of those days when you just fancy something plain and light then this recipe is for you. This meal is seriously so easy to make and requires very little preparation and ingredients. It is relatively plain, but the lemony butter/ghee sauce gives it a nice, subtle flavour. You can use other white fish such as haddock or cod if you prefer though Basa fillets are so light in taste that most people would enjoy it unless you just simply dislike fish. It is also much cheaper in price compared to other white fish you find out there, and 100 g of Basa contains about 21 grams of high-quality protein (a serving is about 125 grams).
Pan-fried Basa fillet on sweet potato and courgette bed
Ingredients:
Serves: 2 Prep time: 10 mins Cook time: 25 mins
2 smaller sweet potatoes
1 tsp olive oil
2 Basa fillet
salt to taste
1/2 lemon
2 tbsp ghee or butter
1/2 tsp oregano
2 small or one large courgette
chopped walnuts
Instructions:
Preheat the oven to 200 degrees and line a tray with baking paper.
Peel then wash the sweet potatoes and cut them into small cubes.
Transfer the sweet potatoes to the baking tray and drizzle over 1 tsp of olive oil.
Bake the sweet potatoes for about 25 mins. Baking time will depend on how small the cubes are so make sure you cut them into smaller pieces.
Whilst the sweet potatoes are baking, heat up some oil in a pan.
In a small bowl, add ghee/butter, juice of half a lemon, and oregano, and microwave it for about 20 seconds.
Rub some salt on each side of the fish fillets and place them in the pan then pour over half the sauce you just mixed up.
Fry one side of the fish for about 5 minutes then turn it over and pour over the remaining sauce.
Whilst the fish is frying, wash and chop up the courgettes into small pieces.
When the fish is ready, remove it from the pan and set it aside.
Throw the courgettes in the same pan with 2 pinches of salt (leave the oil in the pan) and sauté them for about 7 minutes.
By the time the courgette is nearly ready, your sweet potato should also be done so remove it from the oven and add it into the pan with the courgettes and let them sauté together for a few minutes (2-3 mins).
Turn the heat down and transfer one portion of the sweet potato and courgette mix to a plate and place one Basa fillet over.
Sprinkle over some chopped walnuts or almonds.
