Basa fish has always been a favourite.. I have always maintained, its a beginners fish… If you want to start eating fish and have all sorts of fetishes about the way fish smells .. this is the one to start with… Its got a soft, tender egg like taste that instantly melts in your mouth and does not feel like fish at all…
I started my journey of eating sea food with Basa. Now, I am not a connoisseur at eating sea food or something… but once you start eating basa you get familiar with the way fish tastes.. you can then slowly introduce other fishes like salmon, king fish, Rohu and finally Sardines – the most nutritious and smelly of all fishes – in order to get the best of fishes in your diet
Basa, like any other fish is a good addition to your diet as has got a good quantity of Omega 3 fatty acids which is beneficial in preventing heart diseases, Alzheimer’s and depression. It is also low in calories per fillet as compared to other fishes and is rich in protein. However, it is a bit high in cholesterol so one must limit its intake to about once in 15 days..
This recipe also uses asparagus which is excellent for the brain and has cancer fighting properties… Some reports I have read, also suggest that asparagus when consumed daily is good with weight management as well… Brussels sprouts too on the other hand is a super food packed with vital nutrients like vitamin A, C, K and is a great source of magnesium. It is also high in anti oxidants and the reason why I am using Brussels sprouts with basa is because it has shown to have some cholesterol lowering properties as well… So this hedges off for you if you have high cholesterol ..
I believe that in order to main the nutrition balance in your diet, one must consume fish and poultry each, twice a week. This will ensure that your body gets a healthy tissue growth, remains protected from heart diseases, gets enough protein, gets the much needed vitamin D from dietary sources and the essential omega 3, 6 and 9 required for the body’s overall growth. And these are just a few benefits that I could quickly think of.. search the internet and you’ll spend the night reading about how important these two food elements are for the body..
Anyhow, lets get to this awesome and simple recipe then:
Serves : 2
Basa Fillets: 2
Asparagus – 6 sticks
Brussel sprouts (BS) – 8
Olive Oil – 1/4 cup
Avocado oil – 2 tablespoons
Lime – 1
Garam Masala – 1/2 a teaspoon
Coriander powder – 1 teaspoon
Turmeric powder – 1/2 a teaspoon
Red chilli powder – 1/2 a teaspoon
Cinnamon powder – 1 teaspoon
Ghee – 1 tablespoon
Sea Salt and Black pepper to taste
Dry coconut – to garnish
- Cut the fish fillets into small cube size pieces and add the olive oil, garam masala, turmeric powder, red chilli powder, cinnamon powder and juice of 1 lime to it.. Mix well and keep this in the fridge for at least 2 hours
- Separate the ends of asparagus and chop your BS into 2 halves each.. Coat these with olive oil, salt and pepper
- Heat a skillet and add the asparagus and BS to the skillet when adequately hot
- After about 2 minutes of cooking add ghee to the skillet and cook your asparagus and BS for 5 more minutes
- Remove when tender
- Heat another skillet and add your marinated basa fish to it, when adequately hot.. Add the required amount of salt and pepper according to taste to the fish.
- This should take about 8-10 minutes to cook.. Once tender, turn off the gas
- Keep your skillet covered for 5 minutes before you serve
- To serve, fill your plate with cooked basa along with asparagus and Brussels sprouts. Garnish with dry coconut flakes and dive in with a fork
The PPC Notes
- The fish while cooking will leave a bit of water and oil as it was coated in it while marinating.. but that will settle when you turn off your gas and cover the skillet for 5 minutes before serving
- If you don’t have Brussels sprouts – you can use green leaves mixture as used in the Italian chicken recipe (on the blog)