The Blog

- - in Olive Oil

Basa, a relative of the catfish family has been making inroads in recent years in American supermarkets. It’s more affordable than most fish even catfish and has a sweet, delicate texture which makes it ideal for most cooking methods: poached, grilled, baked, broiled. This recipe is for baked basa but if you prefer another cooking method it works just as well, just adjust the cooking times accordingly.

Yield: 4


4 basa fillets,about 3/4″thick, total of 1 1/2 lbs.

2 Tbsp. olive oil

1/2 c dry white wine

2 Tbsp. fresh basil, chopped

2 Tbsp. lemon peel, finely grated

1 large garlic clove, finely sliced

salt and pepper

1. Preheat oven to 350F. Oil a baking dish with olive oil.

2. Rinse fish fillets and pat dry with paper towels. Brush both sides of the fillets with olive oil and lay on baking dish.

3. In a small bowl, combine wine, basil, lemon peel, and salt and pepper and stir to combine. Pour evenly over fish. Scatter garlic slices throughout.

4. Cover baking dish with foil and bake for 30 minutes or until fish flakes easily with a fork.

5. Remove from oven and carefully transfer fillets to a serving platter. Serve with any vegetables of your choice and brown rice.

*For broiling, cooking time is 20-25 minutes. For grilling:10-15 minutes. For poaching: 7-9 minutes.

Per serving: 240 calories, 15g fat, 3 g saturated fat, 70mg cholesterol, 90mg sodium, 1g carbohydrate, 0g fiber, 21g protein, 2g Omega-3.

Wine-Poached Basa Fillets

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