Posts tagged: healthy fish recipes

Indo Chinese Chilli Fish Recipe

Basa fish is commonly used in many Indo-Chinese dishes for its affordability and convenience. It is a freshwater catfish that is native in Vietnam and Thailand and widely imported throughout the world. Basa fish is typically sold in boneless fillet form and labelled river cobbler, swai, pangasius, bocourti or cream dory. It has white flaky flesh and a clean taste. Basa fish can be a healthy addition to your diet as it a good source of protein and omega-3 fatty acids. It is also low in calories and sodium.

There are many ways you can prepare and cook Basa fish but today we are giving you a simple yet delicious chili fish recipe. Cubed Basa fish fillets are marinated in a garlic-soy based marinade, then shallow fried. They are then simmered in a spicy-tangy sauce soaking up all the wonderful flavors and aroma. This dish is perfect with hot steaming rice.


This recipe takes about 20 minutes to make. The fish fillets need to marinate for 1 hour. Serves 2 to 3.

• 10 to 14 cubes of Basa fish fillets
• 3 tbsp oil

• ½ tsp minced garlic
• 1 tsp soy sauce
• ¼ tsp salt
• 2 tsp cornstarch

• 1 tsp minced garlic
• 1 tsp chopped ginger
• 1 large onion, diced
• 1 cup of diced red, yellow, and green capsicum
• ¼ tsp salt
• 2 tsp tomato sauce
• 1 tsp soy sauce
• 1 tbsp red chili sauce
• ½ cup of water
• 1 tsp vinegar
• 2 tsp chopped green onions


Place the fish fillets in a bowl.
Add garlic, soy sauce, and salt, then mix well.
Add cornstarch and mix well.
Let the fish marinate for 1 hour
Heat oil in a pan over medium-high heat.
Fry fish cubes for about 2 to 3 minutes,
Remove the fish pieces from the pan and set them aside while you prepare the sauce.
In the same pan, sauté garlic and ginger for 2 minutes.
Add onions, capsicum, and salt.
Continue sautéing for 2 minutes.
Add tomato sauce, soy sauce, and red chili sauce.
Stir-fry for a minute, then add water.
Once the sauce boils, add the fish cubes back to the pan.
Add vinegar and spring onions.
Stir well, then cover the pan with a lid.
Simmer for 2 to 3 minutes over low heat.
Turn the heat off and transfer the fish to a serving dish

Ideas And Tips:

Aside from Basa fish, you can use tilapia, cod, bass, grouper, haddock, catfish or snapper.

You can use chopped fresh chili instead of chili sauce. You may deseed the chili to lessen the heat.

Indo Chinese Chilli Fish Recipe
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NYC Sauteed Sole Fish With Lemon Butter Sauce

Fish with lemon butter sauce is an easy dish to make. The fish can be grilled, baked, sautéed, pan-fried or deep-fried. The simplest way to prepare the sauce is to mix lemon juice with clarified butter, then seasonwith salt and pepper. The most popular lemon butter sauce is the French meunière sauce which is made with brown butter, lemon juice, and chopped parsley. In this recipe, lemon sole fish fillets are coated with flour, then pan-fried. Instead of cooking the sauce separately, the fish fillets are simmered in white wine, chicken stock, and lemon juice. This enhances the flavor of the fish. Butter is then added in the end to make the sauce thick and creamy. If you need a quick and healthy dinner, this recipe is the perfect solution. You can make this dish in under 10 minutes.


• 3 lemon sole fillets
• 1 tsp salt
• ½ tsp pepper
• ¼ cup of wonder flour
• 1 tbsp oil
• ½ cup of white wine
• ¼ cup of chicken stock
• juice of ¾ lemon
• 2 tbsp butter
• 1 tbsp chopped fresh parsley


This recipe takes about 10 minutes to make. Serves 2 to 3.

Season both sides of the fish fillets with salt and pepper.
Coat fish fillets with wonder flour.
Pre-heat pan over medium heat until smoke appears.
Pour oil into the pan.
Fry fish fillets for 1 to 2 minutes over medium heat.
Flip the fish fillets, then remove the pan from the heat.
Pour wine and chicken stock, then return the pan on the stove.
Add lemon juice, then continue simmering until the sauce has reduced to half.
Add butter and cook until the sauce thickens.
Turn off heat, the Sprinkle fresh parsley on top.
Transfer fish to a serving plate.

Ideas And Tips:

• Aside from lemon sole, you can use cod, red snapper, or tilapia.

NYC Sauteed Sole Fish With Lemon Butter Sauce
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Fish Recipes: How To Make Perfect Baked Cod

We all want to serve our family a restaurant-quality dinner which is quick and easy to prepare. Apart from flavor and plating, we also need to consider how healthy the meal is. A delicious and healthy baked fish dish can be quite expensive in restaurants. Plus, the serving portion can sometimes be unsatisfactory. With this impressive recipe, you can make a perfectly baked fish dish which can feed a family of four. The well-seasoned cod loin fillets are moist and tender. The crushed buttery-crackers on top add an exciting crunch in every bite. The wine gives the dish an amazing flavor and aroma. To make the meal complete, serve the baked cod fillets with sautéed spinach and rice pilaf.


• 2 tbsp butter, melted
• 1 cup of crushed Ritz crackers
• 1 pound of thick-cut cod loin fillets
• 2 tbsp butter, softened
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• 1/2 lemon, juiced
• 1/4 cup dry white wine
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped green onions
• 1 lemon, cut into wedges


This recipe takes about 35 to 40 minutes to make. Serves 4.

Preheat oven to 400°F.
Mix melted butter and crushed crackers in a bowl.
Grease a 9″x11″ baking dish with butter.
Place the baking dish in the oven for 1 to 3 minutes just to melt the butter.
Place the fish fillets in the baking dish and turn to coat with butter.
Season fish fillets with salt and pepper.
Bake in the preheated oven for 10 minutes.
Take the baking dish out from the oven.
Pour lemon juice and white wine on top of the fish.
Spread and press crushed crackers on top of the fish.
Bake in the oven for 10 more minutes.
Transfer the baked cod fillets to a serving dish.
Sprinkle parsley and spring onions on top.
Serve with lemon wedges on the side.

Ideas And Tips:

• Aside from cod, you can also use haddock, pollack, striped bass, mahi-mahi or grouper.

Fish Recipes - How To Make Perfect Baked Cod
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