Panfried Basa with Fiery Tomato Sauce Zucchini
Recipe Introduction: Ready for Some Bangin' Fish Dishes ?
Fancy a bit of sunshine on a plate? This pan-fried Basa with Fiery tomato sauce and grilled zucchini is exactly that.
Honestly, you need this spicy fish recipe in your life. It is seriously a party in your mouth.
Mediterranean fish dish Magic
This recipe has roots in the Mediterranean. Think sun-soaked coasts and fresh ingredients. It's also an easy weeknight dinner . That is ready in under 30 minutes.
This recipe will make about 2 servings, perfect for a romantic dinner or a quick meal for you and a mate.
Why You'll Love This pan-fried basa recipe
This dish is packed with protein and healthy fats. It has a great health benefit or nutrition highlight . The tomato sauce has antioxidants.
Plus, the grilled zucchini adds a dose of vitamins. It's the perfect Spring Recipe , or anytime you're craving something light but flavourful.
It’s special because it’s simple, quick, and bursting with flavour. This quick fish dinner delivers a satisfying and healthy meal without slaving away in the kitchen.
This is one of our favourite seafood dishes
Get Ready to Grill
Let's get the ball rolling and prep those ingredients. We need Basa, zucchini, and stuff for that amazing tomato sauce.
The next step is a breeze, honestly. You'll be munching on this grilled zucchini recipe in no time. Trust me, it’s easier than ordering a takeaway and tastes a million times better.
Plus, the fiery kick? Oh my gosh! It's addictive.
Ingredients & Equipment: Let's Get Cooking!
So, you want to make my pan-fried Basa with Fiery Tomato Sauce and grilled zucchini, eh? Brilliant choice! Honestly, this fish dish is a seafood dish that's so simple, it's almost criminal.
Perfect for a spring recipe , too. It's faster than ordering takeaway, and way tastier. Let's get down to what you'll need.
This will be your easy weeknight dinner .
Main Players: The Ingredient Line-Up
First, the star of the show: the basa! You will need 2 Basa fillets, about 6 oz or 170g each.
Look for fillets that are firm and smell fresh. Nobody wants fishy fish, you know? You'll also need 1 tablespoon or 15ml of olive oil, and 1 tablespoon or 15g of unsalted butter for that golden, crispy crust.
Salt and pepper are a must. About 1/2 teaspoon ( 3g ) of salt and 1/4 teaspoon ( 1g ) of pepper.
Don't be afraid to add more to taste! For a crispier crust you can use 1 tablespoon or 8g of flour.
I will tell you a secret, if you use cornstarch, the crispier the crust will get.
For the fiery tomato sauce, grab 1 tablespoon or 15ml of olive oil. Then get 2 cloves of garlic, minced.
Don't be shy with it! Next, you'll need 1/2 red chili, finely chopped, or chili flakes. You can use more if you're brave! A 14 oz or 400g can of crushed tomatoes, 1 tablespoon or 15g of tomato paste, 1 teaspoon or 2g of dried oregano, and a pinch of sugar, about 1/4 teaspoon or 1g .
Finally, for the grilled zucchini: 1 medium zucchini, about 200g , sliced into rounds. 1 tablespoon or 15ml of olive oil, plus salt and pepper.
It's perfect for a Mediterranean fish dish .
Seasoning Secrets: Spice It Up!
The key to that fiery flavour? Garlic, chili, and oregano! It's a classic combo for a reason. You can swap dried oregano for fresh.
It's super good! You can use a pinch of chili flakes if you don't have a fresh chili. For a flavour boost, a squeeze of lemon juice at the end wakes everything up.
This spicy fish recipe is amazing.
Gear Up: What You'll Need
You don't need fancy equipment for this pan-fried basa recipe . A non-stick skillet is a must. Then a small saucepan, plus a grill pan or outdoor grill for the zucchini.
Tongs and a spatula are essential. I use my trusty cast iron skillet it gives the fish such a nice sear! If you do not have cast iron, don't worry.
Any non-stick pan will work. The quick fish dinner is served!
Let's Get Cooking: pan-fried Basa with Fiery Tomato Sauce!
Okay, friends, let's talk Fish Dishes . Honestly, who doesn’t love a good piece of Seafood Dishes , especially when it's quick and easy? We're diving head first into a pan-fried Basa with Fiery tomato sauce that will blow your socks off.
This isn't your grandma's bland fish recipe, it's Spicy Fish Recipe . It's a super Easy Weeknight Dinner option. Perfect for a quick Quick fish dinner !
Prep Like a Pro: Mise en Place Magic
Alright, mise en place is a fancy way of saying "get your stuff ready." Chop your garlic, dice that chili, and slice the zucchini.
Having everything prepped saves so much time. It also stops that "Oh my gosh, I forgot the chili!" mid-cooking panic.
Trust me, I've been there. Safety first! Watch those fingers when you're chopping. A plaster doesn't look great with Tomato Sauce .
step-by-step Basa Bliss
This pan-fried basa recipe is so easy, even I can't mess it up. And believe me, that's saying something! This makes it an absolutely delicious spring recipe .
- Toss your zucchini with oil, salt and pepper.
- Grill the zucchini rounds until they have char marks. Set aside.
- Sauté garlic and chili in olive oil. Don't burn the garlic!
- Simmer your tomatoes, tomato paste, oregano, sugar, salt and pepper for about 10 minutes .
- Pat the Basa dry and season it well. You can lightly dredge it in flour.
- Heat oil and butter in a skillet over medium high heat .
- Pan-fry the Basa for about 3- 4 minutes per side , until golden brown and flaky. The fish is done when it is opaque and flakes easily with a fork.
- Plate the zucchini, top with the Basa, and spoon over that gorgeous fiery tomato sauce.
Pro Tips for the Win
Want to take this Mediterranean fish dish to the next level? Add a splash of white wine to the tomato sauce while it simmers.
Honestly, it makes such a difference. Don't overcrowd the pan when frying the Basa. Overcrowding lowers the temperature, and you'll end up steaming the fish instead of frying it.
Nobody wants soggy fish! You can even make the tomato sauce a day ahead. One less thing to worry about!
So, there you have it. pan-fried Basa with Fiery tomato sauce and grilled zucchini! It’s quick, easy, and totally delicious.
Get in the kitchen and give it a go!. It's the best kind of Seafood Dishes for a busy week.
Recipe Notes Making It Your Own!
Right, so you're about to tackle this pan-fried Basa with Fiery Tomato Sauce. Good on ya! Let’s chat about making it your dish, yeah? Honestly, cooking should be fun, not stressful.
So, let's dive into some little tweaks and tips. I’ve definitely made a few mistakes along the way, so you don't have to!
Plating Like a Pro & Perfect Pairings
First off, presentation. You know what they say, we eat with our eyes first. I like to swirl the tomato sauce on the plate, then lay the fish on top.
A sprig of fresh parsley, job done! For sides, I think it goes brilliantly with some fluffy couscous or even just some crusty bread to mop up that gorgeous sauce.
And drinks wise? A chilled glass of white wine goes down a treat. I like Sauvignon Blanc, nice and crisp. You could even try it with a grilled zucchini recipe .
It adds a fresh, light element.
Storage Secrets
Got leftovers? (If you do, you’re stronger than I am!) No worries, Seafood Dishes like this are pretty forgiving. Pop the pan-fried basa recipe in an airtight container and it'll keep in the fridge for up to two days .
Reheat it gently in a pan. Freezing isn't the best idea, honestly. The fish can get a bit rubbery. I’d say eat it fresh for the best result.
Remixing the Recipe
Fancy a change? No problem! This Spicy Fish Recipe is super versatile. If you're watching the carbs, ditch the couscous and serve with a big green salad.
For a gluten-free version, just use gluten-free flour to dust the fish before frying. Boom! Easy peasy. In the spring, I like to use fresh basil instead of oregano in the sauce.
Nutrition Lowdown
Okay, no boring lectures, promise! This Mediterranean fish dish is packed with protein from the fish . That fiery tomato sauce is full of vitamins.
Plus, Basa is a good source of Omega-3 fatty acids. Basically, it's delicious and good for you. A win-win easy weeknight dinner .
I think you will appreciate the Quick Fish Dinner benefits.
So there you have it! All my little nuggets of wisdom. Go forth, cook up a storm, and most importantly, have fun! I hope you like my Fish Dishes ! Remember, cooking is all about experimenting and finding what you love.
I'm sure you'll be great!
Frequently Asked Questions
Is Basa a sustainable fish to eat, and can I substitute it?
That's a fair question! Basa's sustainability can vary depending on where and how it's farmed. It's always best to check with your local fishmonger for the most up-to-date info and make informed choices, bit like deciding what box set to binge next!
If you can't find or prefer not to use Basa, cod, haddock, or any flaky white fish works a treat in this recipe, so don't you worry!
Help! My "pan-fried Basa with Fiery" Tomato Sauce isn't spicy enough! What can I do?
Don't panic! We've all been there, thinking we can handle more spice than we actually can! Firstly, make sure you've included chili flakes or freshly chopped chili. If it's still not doing it for you, add a pinch more of your chosen heat source a little at a time until you reach your desired level of fire.
Some folks even like a dash of hot sauce for an extra kick!
Can I make the Fiery Tomato Sauce for pan-fried Basa ahead of time?
Absolutely! Making the sauce in advance is a brilliant time saver, especially if you're juggling work, family, and the Great British Bake Off final! The sauce will actually taste even better the next day as the flavors have more time to meld together.
Store it in an airtight container in the fridge for up to 3 days, and gently reheat before serving.
My pan-fried basa keeps sticking to the pan. What am I doing wrong?
Ah, the dreaded sticking! First, make sure your pan is properly heated before adding the oil and butter; medium high heat is key. Secondly, pat the Basa fillets completely dry with paper towels before seasoning; moisture is your enemy here. Finally, don't overcrowd the pan, give those fillets some room to breathe!
A good quality non-stick pan also makes a world of difference, trust me.
Is this recipe healthy, and are there any nutritional considerations?
You bet! Basa is a great source of lean protein, and the tomato sauce provides valuable vitamins. Just watch the amount of oil you're using, and consider baking the zucchini instead of grilling to reduce the fat content. If you're watching your sodium intake, use low-sodium canned tomatoes and go easy on the salt.
Can I use different vegetables instead of zucchini for this pan-fried Basa recipe?
Definitely! Variety is the spice of life, innit? Bell peppers, eggplant, asparagus, or even broccoli would all work beautifully grilled alongside the pan-fried Basa with Fiery Tomato Sauce. Just adjust the grilling time accordingly, depending on the vegetable.
Feel free to get creative and use whatever seasonal veg you have on hand. A medley of grilled vegetables would also add a nice variety of textures and flavors to the dish.
Panfried Basa With Fiery Tomato Sauce Zucchini
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450 calories |
|---|---|
| Fat | 25g |
| Fiber | 20g |
