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Pan Grilled Basa with Mediterranean Green Salad

Basa is a species of catfish which is extremely rich in protein. A 4-ounce serving of catfish such as Basa supplies your body with roughly 20 grams of protein. Catfish low-fat fish in general.

    This combination does not exist.


    Sun Dried Tomatoes 15.0 grams

    Sun Dried Tomatoes

    Sumac 1.0 grams

    Sumac

    Kalamata Olives 15.0 grams

    Kalamata Olives

    Mixed Salad leaves 35.0 grams

    Mixed Salad leaves

    Green Bell Pepper 25.0 grams

    Green Bell Pepper

    Red Bell Pepper 25.0 grams

    Red Bell Pepper

    Lemon 25.0 grams

    Lemon

    Basa Fillet 140.0 grams

    Basa Fillet


    • Time : 30.0 mins
    • |
    • Calories: 267.0 kcal
    • |
    • Protein : 26.0 g
    • |
    • Fat : 12.0 g
    • |
    • Carb. : 17.0 g
    Take the Fish out of the Fridge
    Take the fish out of the fridge, 15 minutes before you intend to fry it. Season it with salt, pepper and the lemon zest.
    Mise en Place
    Prepare the vegetables as follows:

    Mixed Salad leaves; wash and dry them.
    Bell Pepper, Green; wash, dry and julienne
    Bell Pepper, Red; wash, dry and julienne
    Lemon; cut in half and use the juice for the salad.
    Grill the Fish
    Heat some oil in a pan. Once the pan is hot enough, pan grill the fish for about 3 minutes on each side. Once done, leave the fish to rest.
    Prepare the Salad
    To prepare your salad, combing; mixed salad leaves, bell peppers in a bowl. Dress with extra virgin olive oil, salt, pepper, sumac and lemon juice. Top with the black olives and sun dried tomatoes.

    You’re ready to serve.