Poached Basa Fillets
Delicate, flavorful, and incredibly easy to prepare, these Poached Basa Fillets are a light and healthy seafood dish perfect for weeknight dinners or elegant entertaining. Gently cooked in a fragrant poaching liquid featuring white wine, lemon slices, garlic, bay leaves, and whole black peppercorns, the basa fillets emerge tender, flaky, and infused with subtle, aromatic flavors. This recipe requires minimal preparation and cooks in just 15 minutes, making it an ideal choice for busy cooks. Garnished with fresh parsley and served with sides like steamed vegetables or rice, it’s a versatile dish that balances simplicity with sophistication. Whether you’re seeking a low-calorie meal or a delightful seafood centerpiece, this dish delivers both flavor and nutrition in every bite. Keywords: poached basa fillets, healthy seafood recipe, easy fish dinner, quick and light meals.
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Recipe Information
Ingredients
- 4 pieces Basa fillets
- 4 cups Water
- 1 cup White wine
- 1 whole (sliced) Lemon
- 3 whole (smashed) Garlic cloves
- 2 leaves Bay leaves
- 1 teaspoon Black peppercorns
- 2 tablespoons (chopped) Fresh parsley
- 1 teaspoon Salt
Instructions
In a large, deep skillet or saucepan, combine the water, white wine, sliced lemon, smashed garlic cloves, bay leaves, black peppercorns, and salt.
Place the saucepan over medium heat and bring the liquid to a gentle simmer. Do not let it boil.
Rinse the basa fillets under cold water and pat dry with a paper towel.
Once the liquid is simmering, gently slide the basa fillets into the pan. Ensure they are fully submerged in the poaching liquid. Add a little more water if needed.
Cover the skillet with a lid and let the fillets cook for 7-10 minutes, or until they turn opaque and flake easily with a fork.
Using a slotted spatula, carefully remove the fillets from the poaching liquid and transfer them to a plate. Discard the poaching liquid or reserve it as a light fish broth for another dish.
Garnish the poached basa fillets with chopped fresh parsley and serve immediately with your choice of sides, such as steamed vegetables, rice, or a light salad.
Nutrition Facts
Calories |
602 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2608 mg | 113% | |
| Total Carbohydrate | 17.3 g | 6% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 3.8 g | ||
| Protein | 53.9 g | 108% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 173 mg | 13% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1590 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
