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Pan fried basa fillet with a chilli and coriander salsa

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Pan fried basa fillet with a chilli and coriander salsa

Basa fillet with chilli and coriander salsa

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Another day and another fish! The kids will eat fish, but it isn't their favourite. So I tend to feed my love for it when they visit their mum.

Although I cooked this for myself, I have listed the ingredients and directions for two people to make it easier to work out for you.

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Basa fillet with chilli and coriander salsa

Yields2 Servings

 2 Basa Fillets (£1.60 yellow sticker, £2.50 normally)
 12 New potatoes (30p)
 1 tbsp Olive oil
 ½ tbsp White wine vinegar
 1 Lime, zest and juice (30p)
 1 Red chilli
 2 Garlic cloves, crushed
 3 tbsp Coriander, roughly chopped (10p)
 3 tbsp Plain flour

1

This is another really simple dish. I started by boiling the potatoes for about 15-20 minutes. Once cooked, I drained, crushed a little with a fork and added one clove of garlic and half the olive oil.

2

While the potatoes were cooking I prepared the salsa by mixing the vinegar, half the oil, 1 clove of garlic, chilli and coriander.

3

With about 5 minutes left for the potatoes I dipped the fish into the flour before chucking it in a frying pan with a little oil and cooking for 30 seconds on a high heat and then a lower heat for 2 minutes on each side.

4

I served the fish over the potatoes before drizzle over the chilli and coriander salsa.

Nutrition Facts

Servings 2


Amount Per Serving
Calories 244
% Daily Value *
Total Fat 9.1g14%
Saturated Fat 1.5g8%
Cholesterol 55mg19%
Sodium 632mg27%
Potassium 59mg2%
Total Carbohydrate 19g7%
Dietary Fiber 3.3g14%
Sugars 0.6g
Protein 22.9g46%

Calcium 3%
Iron 4%
Vitamin D 0%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 2 Basa Fillets (£1.60 yellow sticker, £2.50 normally)
 12 New potatoes (30p)
 1 tbsp Olive oil
 ½ tbsp White wine vinegar
 1 Lime, zest and juice (30p)
 1 Red chilli
 2 Garlic cloves, crushed
 3 tbsp Coriander, roughly chopped (10p)
 3 tbsp Plain flour

Directions

1

This is another really simple dish. I started by boiling the potatoes for about 15-20 minutes. Once cooked, I drained, crushed a little with a fork and added one clove of garlic and half the olive oil.

2

While the potatoes were cooking I prepared the salsa by mixing the vinegar, half the oil, 1 clove of garlic, chilli and coriander.

3

With about 5 minutes left for the potatoes I dipped the fish into the flour before chucking it in a frying pan with a little oil and cooking for 30 seconds on a high heat and then a lower heat for 2 minutes on each side.

4

I served the fish over the potatoes before drizzle over the chilli and coriander salsa.

Pan fried basa fillet with a chilli and coriander salsa

About Author

Part time Gardener | Part time Blogger | Dad

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