Panfried Basa with Smoky Tomato Beans
Recipe Introduction
Ever get that "ugh, what's for dinner?" feeling? I know I do! But don't you worry, I have the solution! This pan-fried basa with smoky tomato recipe is a total weeknight winner.
It's packed with flavor, surprisingly healthy, and super easy to whip up.
A Taste of the Mediterranean on Your Plate
This dish is inspired by those delicious, simple flavors you find all over the Mediterranean. It's basically Fried Fish With Tomatoes and beans, but with a smoky twist! It is also can be done as a Baked Fish With Tomatoes And Beans .
It's a quick and easy way to get a healthy and satisfying meal on the table. This is a Mediterranean basa recipe that is also a pan-fried white fish recipes easy to do!.
This recipe is super easy, perfect for those nights when you're short on time and energy. We're talking about 35 minutes from start to finish.
And it makes two generous servings. Perfect for a couple or for one hungry person with leftovers!
Why You'll Love This Dish
One of the best things about this recipe is how good it is for you. Basa is a lean source of protein.
The tomatoes and beans offer tons of fiber and vitamins. It's a Healthy pan-fried fish dinner that doesn't taste like diet food.
This is the Weeknight fish dinner ideas that you were looking for.
Plus, this pan-fried basa with smoky tomato dish is just perfect for a casual weeknight meal. It's fancy enough to impress without requiring a culinary degree.
It's also a great way to use up whatever veggies you have kicking around in the fridge. I love how flexible this recipe is! And who wouldn't love a Quick and easy fish recipes like this!.
Ready to dive in? First, let's gather those ingredients! Get ready for the Smoky tomato bean stew recipe !. In summary, is a Homemade Tomato Bean Dish .
Let's Talk Ingredients & Gear, Shall We?
Right, so you wanna whip up some pan-fried basa with smoky tomato magic? Fear not, my friend! This ain’t rocket science. Let's break down what you need.
Main Ingredients Deconstructed
Okay, for this weeknight fish dinner idea , you’ll need:
- Olive oil: 1 tbsp (that's 15 ml for my metric friends). Seriously, grab some good quality stuff. It makes all the difference!
- Onion: 1 small one (about 100g ), finely chopped. No tears now!
- Garlic: 2 cloves, minced. Don't skimp on the garlic!
- Red bell pepper: 1 , chopped. Roughly 150g . Adds some sweetness.
- Smoked paprika: 1 tsp . This is key for that smoky tomato bean stew recipe vibe.
- Dried oregano: ½ tsp . Adds that Mediterranean basa recipe touch.
- Diced tomatoes: 1 (14.5 oz) can or roughly 400g . Don’t drain 'em!
- Cannellini beans: 1 (15 oz) can or 425g , drained. Rinsing is a must!
- Basa fillets: 2 fillets (about 5-6 oz / 140-170g each ). Pat 'em dry! Seriously, DRY!
- Lemon: 1 tbsp juice. Fresh is always best.
- Parsley: 1 tbsp , chopped for garnish. Makes it look fancy.
Now for the basa, you want firm, white fillets. If they smell overly fishy, give them a miss. Trust your nose! For the tomatoes, good quality diced tomatoes in juice or puree are the best, but crushed tomatoes work in a pinch.
Spicing it Up: Flavor Town Awaits
Here’s where the magic happens. Smoked paprika and oregano are your power couple here. They bring that smoky Homemade Tomato Bean Dish to life.
A pinch of red pepper flakes can kick it up a notch if you like it spicy!
If you don't have oregano, Italian seasoning is a decent sub. A little sugar brightens up the tomato sauce, too.
Equipment: Keep it Simple, Stupid!
You honestly don’t need fancy gadgets. A decent skillet or frying pan, a saucepan, and a spatula are your best friends.
If you’ve got a fish spatula, great. If not, no worries. A regular one works just fine. No immersion blenders or food processors are needed for this quick and easy fish recipes meal!
Enjoy your pan-fried white fish recipes easy .
Okay, let's dive into making some pan-fried basa with smoky tomato goodness. It's easier than you think. Honestly, if I can do it, anyone can.
This is gonna become your new weeknight fish dinner ideas!
Prep Like a Pro for Your Basa
First things first, let's get organized. This is all about "mise en place," which is just a fancy way of saying "get your stuff together".
Chop your 1 small onion (approx. 100g), mince 2 cloves of garlic, and dice 1 red bell pepper (approx. 150g).
Drain and rinse one 15 oz can (approx. 425g) cannellini beans. Having everything ready seriously saves time. Trust me on this one.
It's also a good idea to pat 2 basa fillets (approx. 5-6 oz each / 140-170g each) dry with paper towels.
This helps get that beautiful golden crust, so don't skip it.
step-by-step: Basa Perfection
- Heat 1 tbsp of olive oil (15 ml) in a saucepan. Sauté the onion until soft.
- Add garlic and bell pepper. Cook until slightly softened.
- Stir in 1 tsp smoked paprika and ½ tsp dried oregano. Add one 14.5 oz can (approx. 400g) diced tomatoes, and cannellini beans. Season with salt and pepper. Simmer for 15 minutes , stirring now and then. This smoky tomato bean stew recipe is the real deal.
- While the beans simmer, heat 1 tbsp of olive oil (15 ml) in a skillet over medium high heat.
- Place the seasoned basa fillets in the hot pan. Cook for 3- 4 minutes per side . You want it golden brown and flaky, reaching an internal temp of 145° F ( 63° C) .
- Remove from the pan. Squeeze 1 tbsp lemon juice over the fish.
- Serve the pan-fried white fish recipes easy over the smoky tomato bean mixture. Garnish with 1 tbsp chopped parsley.
Pro Tips for Basa Bliss
Want to elevate your pan-fried basa with smoky tomato even more? Here are a couple of my go-to tricks. I love to add a pinch of sugar to the tomato bean dish to brighten the flavors.
It balances out the acidity and makes it sing. If you want to make the Homemade Tomato Bean Dish even tastier, don't overcrowd the pan when frying the fish! It lowers the oil temperature and gives you steamed fish, not Fried Fish With Tomatoes .
Cook in batches for that perfect golden crust. I also always use a good quality olive oil for the best flavor!
Recipe Notes
Alright, so you're ready to tackle this pan-fried basa with smoky tomato dream. I got you! Here are some pointers based on my kitchen escapades with this recipe.
I bet that this recipe might be even better than some Fried Fish With Tomatoes , or Baked Fish With Tomatoes And Beans you tried, and that is also a Mediterranean basa recipe .
Serving Suggestions: Plate It Up!
How you present your dish makes a huge difference. Honestly, I like to spoon the smoky tomato bean stew recipe into a shallow bowl.
Then, perch the pan-fried white fish recipes easy right on top.
A sprinkle of fresh parsley adds a pop of color. And don't forget a lemon wedge for that final zesty squeeze! If you wanna be fancy, add a swirl of olive oil to the bowl.
As sides, a slice of crusty bread or a simple green salad goes great with it. A glass of crisp white wine is also a winner.
Storage Tips: Keepin' it Fresh!
Got leftovers? No problem! The smoky tomato beans will keep in the fridge for up to 3 days in an airtight container.
The basa fillet recipes healthy , however, is best eaten fresh. It can get a little rubbery if reheated. You can still store Healthy pan-fried fish dinner for one day, however it is better to consume when made.
If you must freeze, freeze the beans separately. Reheat them on the stovetop until warmed through. Do not freeze the cooked basa. It just won't be the same!
Variations: Make It Your Own!
This recipe is super flexible. If you're watching your carbs, skip the beans altogether. Just serve the basa with a big pile of roasted veggies.
I am sure you will make it a Weeknight fish dinner ideas .
For a gluten-free version, make sure your diced tomatoes don't have any sneaky additives. Also, feel free to swap in other fish.
Cod or tilapia work well. Want a Quick and easy fish recipes ? Basa is your answer!
Nutrition Basics: Good for You!
This pan-fried basa with smoky tomato is packed with protein and fiber. It’s also low in carbs and calories. Basa is a lean fish, so you're getting a good dose of omega-3 fatty acids.
The beans add extra fiber. Plus, tomatoes are a good source of vitamins C and A. Just remember, these are estimates .
Real numbers depend on ingredients. The dish has about 450 calories, 35 grams of protein, 25 grams of fat, 20 grams of carbohydrates, and 5 grams of fiber per serving.
Honestly, don't be afraid to experiment and have fun with it. That is the best way to cook and create a Homemade Tomato Bean Dish . You got this!
Frequently Asked Questions
What's the best way to tell if my pan-fried basa is cooked through? I'm always a bit nervous about undercooked fish!
No worries, even seasoned cooks get a bit anxious about fish! The easiest way to check is to gently flake the fish with a fork. If it separates easily and is opaque throughout, it's done. For extra assurance, you can use a food thermometer; the internal temperature should reach 145°F (63°C).
Remember, it's always better to err on the side of caution with fish.
Can I use a different type of bean in this recipe for pan-fried basa with smoky tomato? My local shop was out of cannellini beans!
Absolutely! Cannellini beans are lovely in this dish, but other beans work well too. Kidney beans will give a richer, earthier flavor, while chickpeas offer a slightly nutty taste and a firmer texture.
Just make sure to drain and rinse them before adding them to the smoky tomato sauce, just like you would with cannellini beans.
What can I do to make sure my pan-fried basa has a nice, crispy outside? Mine always seems a little soggy.
Ah, the quest for crispy fish! The key is to pat the basa fillets completely dry with paper towels before cooking; moisture is the enemy of crispiness. Also, make sure your pan is hot before you add the fish, and don't overcrowd the pan cook in batches if necessary.
Using a non-stick pan with a bit of olive oil heated to medium high will help achieve that golden brown perfection!
I'm trying to watch my calories. Can I make this pan-fried basa with smoky tomato recipe healthier?
Definitely! You can easily lighten up this dish. Use a low-fat cooking spray instead of olive oil for both the beans and the fish. You could also increase the amount of vegetables (like bell peppers and onions) in the smoky tomato sauce and reduce the amount of beans slightly.
Swapping out one of the basa fillets for a larger portion of greens will significantly reduce the calorie count.
How long can I store leftovers of the pan-fried basa with smoky tomato?
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Bear in mind that the basa may lose some of its crispness upon reheating, so it's best enjoyed fresh. When reheating, gently warm the beans on the stovetop or in the microwave.
The fish can be reheated in a pan on low heat or briefly in the microwave, but watch it carefully to avoid overcooking.
What's a good vegetarian substitute for the basa in this pan-fried basa with smoky tomato recipe?
If you're looking for a vegetarian alternative, halloumi cheese works surprisingly well! Its salty, slightly rubbery texture stands up beautifully to pan-frying. Simply slice it into roughly the same size as the basa fillets, pat it dry, and pan-fry it in the same way until golden brown and slightly crispy.
You could also try thick slices of grilled eggplant or large portobello mushroom caps marinated in olive oil, herbs, and a little balsamic vinegar.
Panfried Basa With Smoky Tomato Beans
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450 calories |
|---|---|
| Fat | 25g |
| Fiber | 5g |
