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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

    Small Green Bell Pepper 1.0 Unit(s)

    Small Green Bell Pepper

    Red Bell Pepper 1.0 Unit(s)

    Red Bell Pepper

    Lime 1.0 Unit(s)

    Lime

    Basa Fillet 175.0 grams

    Basa Fillet


    • Time : 30.0 mins
    • |
    • Calories: 267.0 kcal
    • |
    • Protein : 26.0 g
    • |
    • Fat : 12.0 g
    • |
    • Carb. : 17.0 g
    : Your Kitchen Essentials
    Utensils: Pan | Mixing bowl |
    Pantry: Salt | Pepper | Your preferred cooking oil | extra virgin olive oil |
    : Prepare the Ingredients
    Take the fish out of the fridge, 15 minutes before you intend to fry it. Season it with salt, pepper and the lime zest.

    Wash and dry the vegetables prior to chopping (as required):
    - Lime: grate for some zest. Then cut in half and juice
    - Mixed Salad leaves: wash and dry
    - Bell Pepper, Green and Red: julienne
    - Sun Dried Tomatoes: cut in slices
    - Kalamata Olives: cut in half.
    : Prepare, Plate and Serve
    Fish:
    Heat some oil in a pan. Once the pan is hot enough, pan grill the fish fillet for about 3 minutes on each side. Once done, leave the fish to rest.

    Salad:
    To prepare the salad, in a mixing bowl combine; mixed salad leaves, bell peppers. Dress with extra virgin olive oil, salt, pepper, sumac and lime juice. Top with the Kalamata olives and sun dried tomatoes.

    Plate and Serve:
    Plate the fish fillet, top it with the salad and enjoy.