Pan grilled basa fillet is a delicious and healthy fish recipe that is easy to cook. Basa fish is soft, mild in taste, and absorbs flavours very well. This dish is cooked using simple ingredients like garlic, herbs, lemon juice, and olive oil. It is grilled on a hot pan until golden, juicy, and lightly crispy on both sides.
This dish is great for people who want to eat healthy but still enjoy rich flavours. It can be served as a starter, a light meal, or as a side dish with rice, salad, or bread. Cooking takes only around 20 minutes, and the result looks and tastes like restaurant food.
⭐ Why Pan Grilled Basa Fillet is a Good Choice
This fish dish is not just tasty – it also gives many health benefits. It uses less oil, no cream, and has no heavy spices. Here are some simple reasons to enjoy pan grilled basa fillet:
✅ Low in Fat
Basa is a lean fish, which means it has very little fat. Grilling it with just 1 tsp olive oil and a little butter keeps it healthy.
✅ High in Protein
Protein helps the body grow and repair itself. Basa fillet is full of protein, which makes it good for active people, gym lovers, and children too.
✅ Easy to Digest
Grilled fish is soft on the stomach. It’s perfect for a light lunch or dinner.
✅ Heart-Friendly
Olive oil, garlic, and herbs are good for heart health. This dish avoids deep frying, making it healthier.
✅ Quick to Cook
The full recipe takes less than 30 minutes from start to finish. It is great for busy people who still want homemade food.
Pan Grilled Basa Fillet Recipe – Healthy and Quick Fish Dish
Course: recipes4
servings30
minutes40
minutes380
kcalIngredients
🧂 Ingredients for Pan Grilled Basa Fillet
1 basa fish fillet (around 150 to 200 grams)
1 teaspoon salt
1 teaspoon crushed black pepper
1 teaspoon chopped garlic
1 teaspoon mixed herbs (like oregano, thyme, or rosemary)
2 tablespoons lemon juice (or juice of half a lemon)
1 tablespoon chilli flakes
1 tablespoon olive oil (for the marinade)
½ teaspoon paprika (for a light red colour and flavour)
1 teaspoon olive oil (for cooking in the pan)
1 teaspoon butter (for extra flavour during grilling)
1 teaspoon chopped coriander leaves (for garnish at the end)
Directions
- Step 1: Prepare the Marinade and Marinate the Fish
Start by making a simple, flavourful marinade for the fish:
a)In a bowl, mix 1 tsp salt, 1 tsp crushed black pepper, 1 tsp chopped garlic, 1 tsp mixed herbs, 2 tbsp lemon juice, 1 tbsp chilli flakes, 1 tbsp olive oil, and ½ tsp paprika.
b)Stir everything together until it forms a smooth marinade with a rich aroma.
Take 1 basa fish fillet and place it on a clean plate.
c)Apply the marinade on both sides of the fish using your hands or a brush. Make sure it’s fully coated.
Let the fish rest for 10 to 15 minutes. This helps the spices and lemon juice soak deep into the fish, adding more taste when grilled.
- Step 2: Heat the Pan and Get It Ready
Now it’s time to prepare the pan for grilling the fish:
a)Place a non-stick or heavy grill pan on high flame.
b)Add a few drops of oil and wipe the surface with a tissue or brush. This helps prevent sticking and gives a nice grill effect.
c)Pour 1 teaspoon of olive oil and add 1 teaspoon of butter to the pan.
d)Allow the butter to melt and mix with the oil completely. The pan should be hot before placing the fish. This step is very important to get a golden, crispy finish.
- Step 3: Grill the Fish and Serve
This is the final and most exciting step—grilling the fish:
a)Gently place the marinated basa fillet on the hot pan.
b)Let it cook on high flame for 2 minutes without touching it. This helps create a golden sear.
c)Flip the fish carefully using a spatula and reduce the flame to medium heat.
d)Grill the other side for 2 more minutes. While grilling, use a brush or spoon to spread the leftover marinade on top of the fish for extra flavour.
e)Cook until both sides are golden brown, slightly crispy, and the inside is soft and juicy.
f)Turn off the flame, sprinkle some chopped coriander leaves, and serve hot. Add lemon wedges on the side for extra taste.
Notes
- Use fresh fish: Fresh basa fillet gives the best taste and texture. Frozen fillets should be fully thawed before marinating.
Don’t skip the resting time: Letting the fish sit in the marinade for at least 10–15 minutes helps absorb all the flavours.
High heat first, then medium: This gives the fish a crisp outer layer while keeping the inside soft and juicy.
Avoid overcooking: Basa is a soft fish. Cooking it too long can make it dry or break apart.
Leftover marinade: Don’t waste it! Brush it on while grilling to boost flavour.
Serving ideas: Pair it with sautéed vegetables, herbed rice, or a light salad for a complete meal.