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Pan Seared Basa with Tomato Basil Sauce, Sautéed Vegetables

Fiber is a type of complex carbohydrate that does not break down into glucose and therefore does not provide calories. Soluble fiber is the soft part of fruits, vegetables and certain grains that slows digestion. Insoluble fiber, which is the tough skin of plant foods that is difficult to chew, speeds up digestion and relieves constipation.

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    Carrots 25.0 grams

    Carrots

    Cauliflower 25.0 grams

    Cauliflower

    Green French Beans 25.0 grams

    Green French Beans

    Tomato and Basil Sauce by Let's Cook 30.0 grams

    Tomato and Basil Sauce by Let's Cook

    Basa Fillet 175.0 grams

    Basa Fillet


    • Time : 30.0 mins
    • |
    • Calories: 277.0 kcal
    • |
    • Protein : 36.0 g
    • |
    • Fat : 5.0 g
    • |
    • Carb. : 22.0 g
    Take the Fish out of the Fridge
    Keep the fish fillets out 5 minutes before cooking. Season them just before cooking.
    Mise en Place
    Prepare the vegetables as follows:

    Carrots; wash, peel and cut into chunks
    Cauliflower; wash and cut into bitesize chunks
    Green Beans; wash, dry and remove the strings.
    Blanch the Vegetables
    Boil some salted water in a large pot. Blanch the vegetables in the following order:
    Cauliflower, Add the carrots 3 minutes later and the beans 3 minutes after that.
    Grill the Vegetables
    After 2 minutes, take the vegetables off the heat and drain out the water. Make sure ALL the water is drained out completely and the vegetables are as dry as they can be. Heat some oil in a pan and grill the vegetables, grill the vegetables and lightly season if you think you need to.
    Grill the Fish
    Heat some oil in your frying pan. On a medium heat, start pan frying the basa fillets. Cook for roughly 3 minutes each side. Just before serving warm the tomato basil sauce and pour some on top of the fish while it is still warm.