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–+ servings
A large pan with sundried tomatoes in a creamy sauce with basa fillets topped with parsley and lemon wedges.
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4.80 from 64 votes

Basa Fillet Recipe with Creamy Tuscan Sauce

This basa fillet recipe is the perfect healthy balanced dinner. The creamy Tuscan inspired sauce makes is so so flavourful.
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: mains
Cuisine: Mediterranean
Servings: 5
Calories: 441kcal
Author: Mimi Harrison
Cost: £1.46

Ingredients

  • 450 g basa fillets (£3.55)
  • 50 g sun-dried tomatoes (£1.15/4)=(£0.29)
  • 150 ml creme fraiche (£1.15/2)=(£0.57)
  • 2 large handfuls spinach (£1.00/4)=(£0.25)
  • 1 large onion, thinly sliced (£0.65/3)=(£0.22)
  • 3 cloves garlic, minced (£0.75/3)=(£0.25)
  • 300 g brown rice, cooked according to packet instructions (£1.45)
  • ½ lemon, juiced (£0.20)
  • 1 handful fresh parsley (£0.50)

CUPBOARD ESSENTIALS

  • 600 ml fish stock
  • 1 tbsp sun-dried tomato oil
  • ½ tsp chilli flakes
  • 1 tsp of dried basil
  • Salt & Pepper
Metric - US Standard

Instructions

*DEFROST THE BASA FILLETS OVERNIGHT IN THE FRIDGE*

  • Add the brown rice to a medium saucepan with double the amount of water (rice to water ratio 1:2). Bring to a simmer and set the timer to 25 minutes.
  • Start by adding the sun-dried tomato oil into a large/deep frying pan. Add the thinly sliced onion, chilli flakes and a pinch of salt and pepper. Gently fry on a medium heat for around 4 minutes.
  • Next, add the minced garlic, dried basil and sun-dried tomatoes. Continue to fry for a couple of minutes.
  • Pour the stock into the pan and place the defrosted basa fillets (seasoned with salt on both sides) into the pan. It doesn't matter if they aren't completely submerged. Reduce the heat to a low simmer for 10 minutes. Cover with a lid.
  • After this time, add the creme fraiche, lemon juice and spinach into the pan. Season with salt and pepper and serve a portion of brown rice with the creamy basa fillets. Top with fresh parsley and enjoy!

Notes

  • Use a deep pan with a wide base for even heat distribution and to ensure all basa fillets are submerged in the stock.
  • Defrost the basa fillets beforehand to season them with salt and pepper, enhancing flavor and reducing cook time.
  • Refrigerate cooked rice promptly for meal prep to avoid risks associated with reheating rice.

Nutrition

Calories: 441kcal | Carbohydrates: 48g | Protein: 26g | Fat: 16g