Sweet Dijon Glazed Basa Fillet a Weeknight Wonder
Recipe Introduction
Quick Hook
Fancy a fish supper that's not fishy? You know, I've always been a bit wary of Basa. But this Sweet Dijon Basa Fillet recipe completely changed my mind! It's sweet, tangy, and surprisingly easy.
Brief Overview
Basa, or Swai as it's sometimes called, is an Asian catfish. It's mild, flaky, and affordable. This recipe turns it into a Basa Fillet Weeknight Dinner in under half an hour! It serves two hungry folks.
Main Benefits
Is Swai Fish Healthy ? You bet. It's a great source of protein and low in calories. This Easy Basa Fish Recipe is perfect for a quick, healthy weeknight meal, and that sweet and tangy fish recipe that's incredibly yummy!
Why You'll Love This Dijon Basa
Honestly, I was skeptical about Basa. But this Dijon Basa Fillet Recipe is a revelation. The glaze is the real star.
It's got that perfect balance of sweet and savoury. Like when Mary Berry adds a cheeky splash of sherry to her trifle!
From Zero to Dinner in Under 30 Minutes
This isn't some fancy, cheffy dish. This Baked Basa with Dijon Glaze is designed for busy people. We're talking minimal prep and maximum flavour.
Plus, it won't break the bank. Perfect when you want quick fish dinner recipes .
A Healthy Basa Fish Recipes Option that Doesn't Taste Like It!
This recipe is lighter than your average fish and chips. The Basa Recipe is also packed with protein and good fats.
I swear, even the kids will eat it. Give this Best Way To Cook Swai Fish a go tonight, you won't regret it!
Alright, let's dive into what you'll need to whip up this amazing Sweet Dijon Basa Fillet ! Seriously, this Easy Basa Fish Recipe is a weeknight game changer.
You know those nights when you just can't be bothered? This is your answer.
Ingredients & Equipment
Let's break down the bits and bobs to get this Basa Recipe on the go, shall we?
Main Ingredients
- Basa fillets: 2 fillets (approx. 6 oz/170g each). Fresh or frozen (thawed, obvs!). For quality, look for fillets that are firm and pearly white, not translucent or smelly. Honestly, if it smells too fishy, give it a miss.
- Olive oil: 1 tablespoon ( 15 ml ). Any good quality olive oil will do!
- Dijon mustard: 2 tablespoons ( 30 ml ). A good Dijon is key here it gives that lovely tang!
- Honey: 1 tablespoon ( 15 ml ). Adds that perfect sweet and tangy kick to the fish.
- Brown sugar: 1 tablespoon (packed) ( 15 ml ).
- Lemon juice: 1 tablespoon ( 15 ml ). Freshly squeezed is always best, if you can.
- Worcestershire sauce: 1 teaspoon ( 5 ml ). Don't skip this! It adds a lovely depth of flavour.
- Garlic powder: 1/4 teaspoon ( 1.25 ml ).
- Red pepper flakes: A pinch (optional). For a little bit of heat.
- Salt and Pepper: To taste.
Seasoning Notes
This Dijon Basa Fillet Recipe shines because of its simple but impactful seasoning! Dijon mustard, honey, and Worcestershire sauce are the Holy Trinity here.
The garlic powder adds a subtle warmth, while a pinch of red pepper flakes brings a touch of excitement. If you're out of Worcestershire sauce (it happens!), try a tiny splash of soy sauce or balsamic vinegar.
Equipment Needed
You don’t need anything fancy! Just the bare essentials to whip up this Best Way To Cook Swai Fish !
- Baking sheet: To bake the Baked Basa with Dijon Glaze .
- Small bowl: For mixing that gorgeous glaze.
- Whisk: To get the glaze nice and smooth.
- Pastry brush: Not essential, but makes glazing the fish a breeze. A spoon works just fine, though!
Alright, let's talk about Sweet Dijon Basa Fillet . This isn't your grandma's fish dish. It’s quick, easy, and feels a bit fancy without all the fuss.
Honestly, it's a weeknight dinner winner. I'm not kidding. Let's get cooking!
Cooking Up a Sweet Dijon Basa Fillet
So you wanna know the best way to cook Swai fish, or better yet, Basa? Here's a recipe to cook a delicious Sweet Dijon Basa Fillet .
I'll never forget trying to bake basa for the first time. I burnt the glaze! Don't worry, I'll help you avoid that.
Prep Steps for Your Dijon Basa Fillet Recipe
First things first: mise en place . Chop your fresh parsley. Squeeze the lemon, and measure out the Dijon, honey, and brown sugar.
Honestly, pre-measuring will save you time and prevent those "Oh my gosh, I forgot the honey!" moments. It's about 10 minutes of prep time.
If using frozen fillets, make sure they're fully thawed and pat them dry. Nobody wants soggy fish, right? And hey, safety first: wash your hands before handling the fish.
step-by-step to Easy Basa Fish Recipe Success
- Get that oven preheating to 400° F ( 200° C) . Prep a baking sheet.
- Whisk together your Dijon mustard, honey, brown sugar, lemon juice, Worcestershire sauce, and garlic powder.
- Place the Basa fillets on the baking sheet. Drizzle with a tablespoon of olive oil and season with salt and pepper.
- Brush that gorgeous sweet Dijon glaze all over the fish. Make sure it's coated evenly.
- Bake for about 12- 15 minutes , until the fish is flaky. Internal temperature should hit 145° F ( 63° C) .
Pro Tips for Baked Basa with Dijon Glaze
Want that glaze extra sticky and delicious? Broil for the last minute or two, keeping a close eye. A pinch of red pepper flakes will give that Sweet and Tangy Fish Recipe a little zing.
Also, be sure to taste the glaze. If it's too tangy, add a touch more honey. You know, it is all about personal preference! Looking for quick fish dinner recipes? This is it!
So there you have it a super simple Sweet Dijon Basa Fillet that’s perfect for a weeknight. It’s a healthy basa fish recipe that delivers tons of flavor.
Is Swai fish healthy? Definitely a good choice. Enjoy!
Recipe Notes
Right then, let's chat about some extra bits and bobs for this Sweet Dijon Basa Fillet recipe. Honestly, it's so easy but there are little things that can make it even better .
You know? Like adding a pinch of this or a dash of that.
Serving Suggestions: Fancy Pants or Casual Eats?
Want to make it look like you slaved away? A bit of parsley and a lemon wedge really dresses things up.
A side of roasted asparagus or quinoa would be mint . Feeling more "Netflix and chill"? Honestly, just slap it on a plate with some oven chips.
No judgment here. A crisp glass of Sauvignon Blanc would be lovely, or even just a nice cuppa, I say!
Storage Tips: Keep It Fresh, Keep It Real
So, you've got leftovers of Basa Recipe . How long will it last in the fridge? This Easy Basa Fish Recipe is best enjoyed fresh.
However, leftovers will be fine for up to two days in the fridge. Make sure it's in an airtight container.
Freezing? I wouldn't, honestly. Fish tends to get a bit weird. Reheating is best done in the oven at 275° F ( 135° C) until warmed through, or just zap it in the microwave.
Variations: Your Kitchen, Your Rules
Fancy a twist on this Dijon Basa Fillet Recipe ? For a low-carb version, use a sugar substitute like erythritol in the glaze.
You could try a Baked Basa with Dijon Glaze made with maple syrup instead of honey. This would add a lovely depth of flavour.
You could even throw in some chilli flakes for a bit of a kick. If you are considering Is Swai Fish Healthy for you, you may also want to look at alternative options.
You can also substitute the Basa Fillet Weeknight Dinner using Quick Fish Dinner Recipes !
Nutrition Basics: Goodness in a Fillet
I'm no nutritionist, but each serving of this Sweet and Tangy Fish Recipe is estimated to contain around 350 calories.
It's packed with protein (about 30g) from the Basa. Basa is a good source of omega-3 fatty acids. These are good for your heart.
And It's a Healthy Basa Fish Recipes , you know? Of course, this will vary depending on your ingredients, but it's a good starting point.
Right then, go forth and cook. Experiment and have fun! Making this Sweet Dijon Basa Fillet is easy peasy. Before you know it, you'll be whipping up restaurant quality meals.
Frequently Asked Questions
What exactly is Basa, and can I substitute it in this Sweet Dijon Basa Fillet recipe?
Basa is a mild, white fish fillet, often found in the frozen section. It's a great option because it's budget friendly and cooks quickly. If you can't find Basa, don't fret! Cod or tilapia would work well as substitutes, just keep an eye on the cooking time as they might need a bit longer.
My glaze isn't caramelizing nicely. What am I doing wrong with my Sweet Dijon Basa Fillet?
A couple of things could be happening. First, make sure your oven is at the right temperature 400°F (200°C) is key. Also, ensure you're using brown sugar, as that helps with caramelization.
For an extra boost, you can broil the fillets for the last minute or two, keeping a close eye to avoid burning nobody wants a blackened dinner!
Can I prep this Sweet Dijon Basa Fillet in advance? I'm always rushed after work!
Absolutely! You can definitely prep the glaze ahead of time. Just whisk all the ingredients together and store it in an airtight container in the fridge for up to 2 days. Then, when you're ready to cook, simply brush it onto the fillets and bake.
I wouldn't recommend glazing the fish too far in advance, as the moisture could make the fish a bit soggy.
How long will leftovers last, and what's the best way to reheat my Sweet Dijon Basa Fillet?
Leftover Sweet Dijon Basa Fillet can be stored in an airtight container in the fridge for up to 2 days. To reheat, the oven or air fryer are your best bet to prevent it from becoming rubbery. A quick zap in the microwave will also do the trick if you are in a hurry, but the texture might not be quite as good.
Is this Sweet Dijon Basa Fillet recipe healthy?
Relatively! Basa is a good source of protein. However, the glaze does contain sugar. To make it even healthier, you could reduce the amount of honey or brown sugar, or use a sugar alternative. Serving it with steamed vegetables or a light salad will make it a well rounded and nutritious meal.
Sweet Dijon Glazed Basa Fillet A Weeknight Wonde
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 |
|---|---|
| Fat | 18g |
| Fiber | 0g |
