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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.

    This combination does not exist.


    Carrots 60.0 grams

    Carrots

    Cauliflower 60.0 grams

    Cauliflower

    Green French Beans 60.0 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
    : Your Kitchen Essentials
    Utensils: Pan | Large pot |
    Pantry: Salt | Pepper | your preferred cooking oil |
    : Prepare the Ingredients
    Keep the fish fillets out 5 minutes before cooking.

    Wash and dry the vegetables prior to chopping (as required):
    - Carrots: peel and cut into chunks
    - Cauliflower: cut into bite size chunks
    - Green French Beans: remove the strings.
    : Blanch then Grill the Vegetables
    Boil some water in a large pot. Salt it and then blanch the vegetables in the following order:
    Start with the carrots. After 3 minutes add cauliflower. After 2 minutes add the beans and leave the vegetables blanched for 2 more minutes after that.
    Now 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. Lightly season if you think you need to.
    : Grill the Fish, Plate and Serve
    Season the fish fillets.
    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.

    Plate and Serve:
    Serve the fish with grilled vegetables.