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Keep cool, maintain your health, and eat fish!


Many people ignore the nutritional value of fish. There are numerous sorts and flavours of fish in abundance. Fish are the remedy for several illnesses and are rich with health advantages.


The Basa fish is the subject of our discussion today.


It is a member of the catfish family and native to Southeast Asia, specifically Vietnam. These fish are large, with rounded heads and long bodies.


Basa fish in southeast Asia live on vegetation in the Chao and Mekong rivers. Basa is transported to other nations, and because its flesh is pink, it is cut into fillets.


Basa fish is odourless, which implies that it does not have a fishy odour. As a result, it is predominantly utilised in restaurants and is extremely popular. In many Indian dishes, traditional curries, fried fish, and basa fish fillets are utilised.


Their cooking time is substantially shorter, saving time, and they are available throughout the year.


Let us learn more about Basa fish fillets and new recipes.

Basa Fish Fillet Health Benefits

Basa fillets are rich with health advantages, much like the fish itself. Let us examine them.

1. Very Few Carbohydrates Are Present

Fillet of basa fish is excellent for those on a diet for weight loss. This fish contains extremely few carbohydrates, which aids in weight loss and reduction. In addition, carbohydrate-rich diets make you feel sluggish, but Basa fish fillets have extremely few carbohydrates and do not have this effect.


Therefore, you should not give this fish a second thought before consuming it.

2. Contains Protein Of Superior Quality

100g of Basa fish fillet includes 13g of protein, which is a good source and aids in the secretion of enzymes that aid in the repair of damaged body parts. Primarily Basa fish has all of the essential amino acids for the body.

3. Enhances The Longevity

According to a study conducted by the National Institutes of Health, those who consumed the most fish, as assessed by the amounts of omega-3 fats in their blood, lived over two years longer than those who consumed the least.

4. Maintains A Healthy Heart

The omega-3 fatty acids in basa fish keep the bad cholesterol in check and increase the good cholesterol in the body.


It maintains heart health by decreasing the likelihood of arterial occlusion, which can lead to a heart attack or stroke. Additionally, omega-3 fatty acids reduce hypertension symptoms.

5. Protects Health

The vitamin D, B12, and B2 content of basa fish aids in the synthesis of myelin and protects nerve cells and blood cells. These two cells are important for optimal brain function.


By delivering more oxygen-rich blood to brain cells, vitamin B12 may aid Alzheimer's disease, memory loss, and poor focus, according to a study reported in the journal Dementia.

Basa Fish Fillet Recipe

Here are two wonderful Basa fish fillet dishes. Check them out and try them at home!

1. Pan-Fried Fillet Of Basa Fish

It is nutritious, flavorful, and conducive to weight loss.


  • Basa fish fillet- 200gm
  • Turmeric powder- 1 tsp
  • Fish curry powder- 1 tbsp
  • Lemon juice- 1 ½ tsp
  • Salt for taste
  • Olive oil- 2 tsp

Preparation Method 

  1. Wash and pat dry the Basa fish fillet using tissue paper.
  2. In a small bowl, combine 1 tsp olive oil, turmeric powder, fish curry powder, salt, and lemon juice.
  3. Place the Basa fish fillet on the large plate, pour this mixture, and coat it thoroughly.
  4. Cover the fillet with another plate and let it rest for 15 minutes.
  5. Pour 1 tsp of oil into the pan, evenly distribute it, and allow it to cook for one 6. minute. Place the marinated Basa fillet on the pan and roast it for 5 minutes per side.
  6. When both sides are golden brown, take the chicken from the pan, drizzle it with lemon juice, and serve with sautéed vegetables.


2. Basa Fish Chow Mein

A Basa fish curry high in protein and low in carbohydrates is a great option for lunch or dinner.

Components For marinating


For marination 

  • Basa fish fillets- 200g
  • Curd- 2 tbsp
  • Ginger paste- 1 ½ tsp
  • Tomato puree- 2 tbsp
  • Fish curry powder- 1 ½ tsp

 For curry 

  • Chopped onion- 1 medium
  • Oil- 1 ½ tsp
  • Fish curry powder- 1 tbsp 
  • Garlic paste- 1 tsp
  • Garam masala- 1 tsp
  • Red chilli- 1 big
  • Pepper powder- ½ tsp
  • Salt for taste
  • Tomato puree- ½ cup


Preparation Method  

  1. Ingredients For marinating, combine tomato puree, ginger paste, fish curry powder, and yoghurt in a bowl.
  2. Chop the Basa fish fillets into medium-sized pieces, then pour the marinade over the fish and thoroughly coat everything.
  3. Marinate the fillet of Basa fish for at least thirty minutes.
  4. Pour oil and chopped onion into a deep skillet and allow the onion to turn pink. Add garlic and chilli paste and simmer for one minute.
  5. Add tomato paste, curry powder, and the marinated Basa fish fillets.
  6. Combine all ingredients thoroughly and simmer until the oil separates, then add salt and water to taste.
  7. Allow it to simmer for approximately 5 to 7 minutes over a medium temperature. Check to see if the fish is cooked, as Basa fish require much less cooking time.
  8. Serve hot with plain steamed rice.

The Bottom Line

Basa fish originates in Southeast Asia and is an excellent source of omega-3 fatty acids and high-quality proteins. In addition, Basa fish has a moderate flavour, is low in calories, and is inexpensive, making it ideal for dieters.


However, Basa fish poses some health hazards; therefore, it must be cooked properly and not taken raw.


To enhance your knowledge, go to the reference link. 



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