Quick and Easy Basa Fish Recipe with Sour Cream Sauce and Green Scallions: Ready in 15 Minutes

Samantha Benjamin August 12, 2024

Quick and Flavorful Basa Fish with Sour Cream Sauce

Basa fish is a popular choice for those who love seafood but are looking for something light, versatile, and easy to cook. This mild-flavored, white fish is low in fat and calories, making it a great option for a healthy meal. Whether you’re new to cooking fish or a seasoned chef, this recipe will guide you through creating a delicious dish that’s ready in just 15 minutes. The dish is elevated with a tangy sour cream sauce and fresh green scallions for an added burst of flavor. Let’s get started!

What Makes Basa Fish Special?

Basa fish, also known as Pangasius, is a type of catfish native to Southeast Asia. Its delicate texture and mild taste make it an excellent canvas for various flavors and cooking methods. Whether grilled, baked, or pan-fried, basa fish absorbs seasonings beautifully, resulting in a dish that’s both satisfying and nutritious. It’s also an affordable option compared to other types of white fish, making it a budget-friendly choice for family dinners.

For more information on why this fish is such a great option, check out The Nutritional Benefits of Basa Fish: A Healthy Choice for Your Diet. This blog post dives deeper into the nutritional profile of basa fish and why it should be part of your healthy eating plan.

How to Clean Basa Fish

Before you start cooking, it’s essential to clean the fish properly. Although basa fish is often sold as fillets, here’s a simple guide if you need to clean a whole fish:

Rinse the Fish: Start by rinsing the fish under cold running water to remove any dirt or scales.
Scale the Fish: Using a fish scaler or the back of a knife, gently scrape the scales from the tail to the head. Make sure to remove all the scales.
Remove the Fins: Use kitchen shears or a sharp knife to cut off the fins, including the dorsal fin on top and the pectoral fins on the sides.
Gut the Fish: Make a small incision along the belly of the fish and remove the internal organs. Rinse the cavity thoroughly with cold water.
Filet the Fish: If you’re working with a whole fish and prefer fillets, slice along the backbone from head to tail, then carefully separate the meat from the bones.

Once cleaned and prepped, your basa fish is ready for cooking. This process ensures that your fish is fresh, clean, and ready to absorb the flavors of your dish.

Ingredients Needed for Basa Fish Recipe

Before we start cooking, let’s gather all the ingredients you’ll need for this tasty basa fish dish:

4 basa fish fillets
2 tablespoons olive oil
2 cloves garlic, minced
1 lemon (juiced and zested)
1 teaspoon paprika
Salt and pepper to taste
1/2 cup sour cream
2 tablespoons fresh lemon juice (for sauce)
1 teaspoon Dijon mustard (optional, for sauce)
2 green scallions, thinly sliced
Fresh parsley for garnish (optional)
Optional: Vegetables of your choice (such as asparagus, tomatoes, cucmbers, potatoes or bell peppers)

Step-by-Step Guide to Cooking Basa Fish

Preparation of Basa Fish

Thaw the Fish: If your basa fillets are frozen, thaw them in the refrigerator overnight or under cold running water.
Pat Dry: Once thawed, pat the fillets dry with paper towels to remove excess moisture. This will help the fish to sear nicely when cooking.
Seasoning: Rub the basa fish fillets with olive oil, minced garlic, lemon juice, lemon zest, paprika, salt, and pepper. Make sure the fish is evenly coated with the seasoning mixture.

Cooking the Basa Fish

Preheat the Pan: Heat a non-stick skillet over medium-high heat. Add a small amount of olive oil.
Pan-Frying the Fish: Place the seasoned fillets in the hot pan. Cook for about 3-4 minutes on each side, or until the fish is golden brown and cooked through. The flesh should flake easily with a fork.

Making the Sour Cream Sauce

Mix Ingredients: In a small bowl, combine the sour cream, 2 tablespoons of fresh lemon juice, and Dijon mustard (if using). Stir well until smooth.
Season: Add salt and pepper to taste. Adjust the lemon juice to your preference for tanginess.

Serving the Dish

Plate the Fish: Place the cooked basa fish fillets on a serving plate.
Garnish with Sauce and Scallions: Spoon the sour cream sauce generously over the fish fillets. Sprinkle the sliced green scallions on top for a fresh, vibrant finish.
Optional Garnish: Add a sprinkle of fresh parsley for extra color and flavor.
Serve Immediately: Serve the basa fish hot, perhaps with a side of mashed potatoes, cucumbers, and tomatoes.

The Best Way to Prepare and Enjoy Basa Fish

Preparation Tips

Keep It Simple: Basa fish has a mild flavor, so simple seasoning like lemon, garlic, and herbs works best.
Quick Cooking: Basa fillets cook quickly, so avoid overcooking to keep them moist and tender.
Pair with Light Sides: Serve basa fish with light sides like steamed vegetables, a fresh salad, or grains like quinoa or rice to complement its delicate flavor.

How to Enjoy Basa Fish

As a Main Course: Basa fish is perfect as the star of a meal, served with your favorite vegetables and a tangy sauce like the sour cream and scallion garnish in this recipe.
In Tacos: Slice the cooked fillets into strips and use them as a filling for soft tacos, topped with salsa, avocado, and shredded cabbage.
With a Salad: For a lighter meal, serve the basa fish over a bed of mixed greens with a lemon vinaigrette.

Nutritional Benefits of Basa Fish

Basa fish is not just delicious; it’s also a great source of lean protein, omega-3 fatty acids, and essential vitamins and minerals. Here are some of the key nutritional benefits of including basa fish in your diet:

Low in Calories: Perfect for those watching their weight.
Rich in Protein: Helps with muscle building and repair.
High in Omega-3s: Promotes heart health and reduces inflammation.
Good Source of B Vitamins: Supports energy levels and overall well-being.

Tips for Cooking Basa Fish Perfectly

Don’t Overcook: Basa fish cooks quickly, so keep an eye on it to prevent it from drying out.
Experiment with Flavors: Basa’s mild taste pairs well with a variety of herbs and spices. Try experimenting with different seasonings like dill, cumin, or chili flakes.
Use a Hot Pan: Ensure your pan is hot before adding the fish to get that perfect sear.
Customize the Sauce: Add a dash of hot sauce or fresh herbs to the sour cream sauce for a personalized touch.

Why You Should Include Basa Fish in Your Diet

Including basa fish in your diet is a smart choice for several reasons. It’s affordable, easy to cook, and a great source of nutrients. Whether you’re trying to eat healthier or simply love seafood, basa fish is a versatile option that can be prepared in countless ways. Plus, it’s a sustainable choice, as basa farming has a lower environmental impact compared to other fish species.

Frequently Asked Questions

Is basa fish safe to eat?

Yes, basa fish is safe to eat when properly cooked. It’s a popular choice in many parts of the world due to its mild flavor and tender texture.

What’s the best way to thaw basa fish?

The safest way to thaw basa fish is to place it in the refrigerator overnight. If you’re short on time, you can also thaw it under cold running water.

Can I bake basa fish instead of frying it?

Absolutely! To bake basa fish, preheat your oven to 375°F (190°C). Place the seasoned fillets on a baking sheet and bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

How can I tell if basa fish is cooked?

Basa fish is cooked when it turns opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).

What sides go well with basa fish?

Basa fish pairs well with a variety of sides, including steamed vegetables, rice, quinoa, or a fresh salad. You can also serve it with a light sauce like lemon butter or garlic cream.

Is basa fish good for weight loss?

Yes, basa fish is low in calories and high in protein, making it an excellent choice for those looking to lose weight or maintain a healthy diet.

Conclusion

Basa fish is an excellent choice for anyone looking to prepare a quick, healthy, and delicious meal. This versatile fish adapts well to various cooking methods and flavors, making it a go-to option for weeknight dinners or special occasions. Topped with a tangy sour cream sauce and fresh green scallions, this dish is sure to be a hit—ready in just 15 minutes!