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    • cal24-November-2022 adminKajal Tharwani

      Basa Fish Fillet: Health Benefits And Recipe

    • Keep calm, stay healthy and eat fish! 

      Fish are an overlooked food source for several people. There are ample fishes with dozens of varieties and tastes. Fish are the cure for several medical conditions and are loaded with health benefits. 

      The fish we are talking about today is the Basa fish. 

      It belongs to the catfish family and is native to Southeast Asia, primarily Vietnam. These fish are heavy and have round heads and long body shapes.  

      Basa fish feed on plants found in the Chao and Mekong Rivers in southeast Asia. Basa fish is exported to other countries, and its flesh is pink, which is why it is chopped into fillets.

      Basa fish is odourless, which means it does not smell like other fishes. That is why it is primarily used in restaurants and is very popular. Traditional curries, fried fish and, in many Indian preparations, basa fish filets are used. 

      Their cooking time is significantly less, which saves time, and it is available in the market for the whole year.

      Let us understand Basa fish filets more and learn new recipes.

      Table Of Contents

      1. Nutritional Value Of Basa Fish Fillet 

      2. Health Benefits Of Basa Fish Fillet 

      3. Basa Fish Fillet Recipe 

      4. Dietitian's Recommendation 

      5. FAQs 

      Nutritional Value Of Basa Fish Fillet 

      Here is the nutritional value of basa fish fillet per 100g. Have a look! 

      • Calories- 90kcal
      • Fat- 4g
      • Protein- 13g
      • Sodium- 50mg
      • Cholesterol- 45mg
      • Saturated fat- 1.5 g

      Health Benefits Of Basa Fish Fillet 

      Basa fish is loaded with health benefits, and so are its fillets. Let us go through them. 

      1. Contains Very Fewer Carbohydrates 

      Basa fish fillet is ideal for people on a weight loss diet. This fish has very few carbs, which helps reduce weight and boost weight loss. Also, consuming carbs-rich foods makes you feel sluggish, while Basa fish fillet will not make you feel like that, as they contain very few carbohydrates. 

      Therefore, you can simply eat this fish without giving it a second thought.

      2. Contains High-Quality Protein 

      100g of Basa fish fillet contains 13g of protein which is considered an excellent source and helps secrete enzymes that repair damaged body tissues. Mainly Basa fish has all the amino acids required by the body.

      3. Increases The Longevity  

      One study by the National Institute of Health suggested that those who ate the most fish, measured by testing the levels of omega-3 fats in their bloodstream, lived over two years longer than those who ate the least.

      4. Keeps The Heart Healthy 

      Basa fish is loaded with omega-3 fatty acids, which keep the bad cholesterol in check and boost the good cholesterol in the body. 

      It keeps the heart healthy by lowering the chances of artery blockage, which can cause a heart attack or stroke. Also, omega-3 fatty acids assist in reducing hypertension symptoms. 

      5. Protects Health 

      Basa fish is rich in vitamin D, B12 and B2, which aid in the production of myelin and protect the nerve cells and blood cells. These two cells are crucial for better brain function. 

      A study by Dementia article suggests that vitamin B12 may benefit Alzheimer's disease, memory loss, and poor concentration by supplying more oxygen-rich blood to brain cells. 

      Basa Fish Fillet Recipe

      Here are two delicious recipes for Basa fish fillet. Have a look and try them at home!  

      1. Pan Fried Basa Fish Fillet  

      It is healthy yet, tasty and weight loss friendly. 


      • Basa fish fillet- 200gm
      • Turmeric powder- 1 tsp
      • Fish curry powder- 1 tbsp
      • Lemon juice- 1 ½  tsp
      • Salt for taste
      • Olive oil- 2 tsp

      Preparation Method 

      1. Clean the Basa fish filet and pat it dry with tissue paper 

      2. Add 1 tsp olive oil, turmeric powder, fish curry powder, salt, and lemon juice in a small bowl, and mix well. 

      3. Take the Basa fish filet on the big plate, pour this mixture on it, coat everything properly, and let it sit for 15 minutes by covering it with another plate.

      4. In the pan, take 1 tsp oil, spread it well, and let it heat for 1 minute. Put the marinated Basa fish fillet on the pan and let it roast for 5 minutes on each side. 

      5. When both sides get light brown, remove them from the pan, squeeze the lemon juice on it, and enjoy hot with some sauteed vegetables.

      2. Basa Fish Curry 

      A protein-rich and low-carb Basa fish curry is an excellent option for lunch or dinner.


      For marination 

      • Basa fish fillets- 200g
      • Curd- 2 tbsp
      • Ginger paste- 1 ½  tsp
      • Tomato puree- 2 tbsp
      • Fish curry powder- 1 ½  tsp

      For curry 

      • Chopped onion- 1 medium
      • Oil- 1 ½  tsp
      • Fish curry powder- 1 tbsp 
      • Garlic paste- 1 tsp
      • Garam masala- 1 tsp
      • Red chilli- 1 big
      • Pepper powder- ½ tsp
      • Salt for taste
      • Tomato puree- ½ cup

      Preparation Method 

      1. Mix tomato puree, ginger paste, fish curry powder, and curd in a bowl for marination.

      2. Take the Basa fish fillets, chop them into medium size pieces, pour the marinade on the fish, mix well and coat everything.

      3. Marinate the Basa fish fillet for about 30 minutes or more than that.

      4. Take a deep pan, add oil and chopped onion and let the onion turn pinkish. Now add chilli and garlic paste and cook for a minute.

      5. Add tomato paste, fish curry powder and the Basa fish marinated fillets.

      6. Mix everything well and let it cook until the oil separates, then add salt and water as per your requirement. 

      7. Let it simmer for about 5-7 minutes on a medium flame check if the fish is ready as Basa fish take significantly less time to cook, so keep on checking and then switch off the gas.

      8. Serve hot with steamed plain rice.

      Dietitian’s Recommendation 

      Well, learning about the health benefits of the Basa fish fillets. But there are some health risks associated with the Basa fish fillets, which everyone needs to know.

      • Basa fish is mainly contaminated with industrial waste like mercury and other polychlorinated biphenyls, which has toxic effects on our body.
      • The place where the Basa fish is farmed is primarily the reason for having such toxic effects on the body after consumption.
      • The ponds where the fish is farmed are mainly contaminated with various chemicals and parasites, affecting the fish's quality.

      However, the health benefits outweigh the ill effects of the Basa fish. 


      -Dietitian Akshata Gandevikar 


      The Final Say 

      Basa fish originated from Southeast Asia, a great source of healthy fats like omega three and high-quality proteins. In addition, Basa fish is mild in taste and low in calories which is great for weight loss people and cheap. 

      However, there are some health risks of Basa fish, so it is essential to cook it properly, and it should not be consumed raw.


      1. Basa fish is contaminated with which chemicals?

      Mainly Basa fish gets contaminated with the parasites present in the ponds and mercury.

      2. Why is Basa fish called complete protein?

      Basa fish contains all the essential nine amino acids in high quality, which is why it is a complete protein.

      3. What is the taste of Basa fish fillet?

      Basa fish fillets have a mild flavour which is loved by people worldwide and served in many restaurants.

      4. Can pregnant women consume Basa fish?

      Well! It is better to consult a doctor and dietitian for better advice for consuming Basa fish fillet for pregnant women.

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