How to Cook Basa Fillet
Basa, also known as swai, pangasius and panga, is a type of river catfish native to Southeast Asia. It is usually farm raised throughout the Mekong River Delta region and then exported around the world. A relatively inexpensive fish, it is quite high in protein and low in calories. A 4-ounce serving has 14 grams of protein and 110 calories. Its mild taste and white flesh are complemented by a variety of flavors, although heavy spices or sauces will overpower its taste. It can be prepared by baking, broiling, grilling and pan-frying.
Cooked fish fillets on a plate. (Image: GooDween123/iStock/Getty Images)Baked
Step 1
Preheat the oven to 400 degrees Fahrenheit. Rinse the basa fillet and pat dry. Season the fish with lemon juice, finely chopped garlic, salt and pepper.
Step 2
Place the fish into a greased baking dish and top with a pat of butter. Cover the baking dish with aluminum foil. Place the fish into the oven and bake for 10 minutes.
Step 3
Uncover the fish, squeeze additional lemon juice and a sprinkling of finely chopped cilantro. Cover the fish with the foil and bake for 5 minutes more until the fish is opaque in color and flakes easily with a fork.
Healthy Pan-Frying
Step 1
Add a few teaspoons of olive oil to a heavy skillet and heat to medium high. Season the basa fillet with smoked paprika, salt and pepper.
Step 2
Place the fillet into the pan and cook for 4 minutes, until the edges of the fish start to brown slightly. Carefully flip the fillet over, using a fish spatula so that it does not fall apart. Cook another 3 minutes until the flesh is opaque and cooked through.
Step 3
Serve the fillet immediately with lemon wedges and aioli or a light tartar sauce, if desired.
Things You'll Need
Aluminum foil
Baking pan
Heavy skillet
Lemon
Olive Oil
Butter
Garlic
Fresh herbs
Salt
Pepper
Paprika
Tip
Basa fillet can be substituted in recipes calling for catfish or tilapia.
Use baked or pan-fried basa fillet in fish tacos. Top a whole-wheat tortilla with shredded cabbage or fresh spinach leaves. Add the fish and garnish with fresh tomato salsa and low-fat sour cream. Serve with a wedge of lime.
Warning
According to the Monterey Bay Seafood Watch, catfish farmed in the U.S. is considered a "best choice," because it's farmed in a more ecologically responsible manner than catfish farmed in Asia.
