Pan-fried basa fillets with garlic potatoes recipe
Created by The Tesco Recipes team
A speedy fish supper for two, this recipe uses budget-friendly basa fillets; a flaky white fish with a delicate flavour similar to cod. Served with lightly crushed garlic potatoes and a fresh and zesty chilli and coriander salsa, this makes a delicious dinner and is ready in just 15 minutes. What's more, it's high in protein and a source of vitamin C, too.
See method- Serves 2
- Takes 20 mins
- 440 calories / serving
- Dairy-free
- Healthy
Ingredients
- 350g (12 1/2oz) baby potatoes, quartered
- 1 tbsp extra-virgin olive oil
- 1/2 tbsp rice wine vinegar or white wine vinegar
- ½ lime, zested and juiced
- 1 red chilli, seeded and finely chopped
- 2 garlic cloves, crushed
- 3-4 tbsp roughly chopped coriander
- 1½ tbsp olive oil
- 3 tbsp plain flour
- 1 x 265g (9 1/2oz) pack skinless and boneless basa fillets
Each serving contains
- Energy
- 1835kJ 440.0kcal
- Fat
- 17g
- Saturates
- 4g
- Salt
- 1.5g
- Sugars
- 3g
of the Reference intake
Carbohydrate 44.3gProtein 28.5gFibre 4.2g
Method
- In a medium pan of salted, boiling water, cook the potatoes for 12 mins, or until tender.
- While the potatoes are cooking, make the salsa: in a bowl, combine the extra-virgin olive oil, vinegar, lime zest and half the lime juice, the chilli, half the garlic, and the coriander. Season and add extra lime juice to taste, if you like.
- Heat 1 tbsp olive oil in a large frying pan over a high heat. Season the flour and use to coat the basa fillets, then add them to the pan. Fry for 30 secs over a high heat, then reduce the heat to medium-high and fry for a further 2 mins each side, or until golden and cooked through.
- Drain the potatoes. Return to the pan, along with the remaining olive oil and garlic. Lightly crush with a potato masher or a fork, then divide between 2 plates. Top with the fish and drizzle over the chilli and coriander salsa.
- See more Fish recipes
