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Basa Fillet.

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SERVING

CALORIES

PROTEIN

17.5g

CARBS

FAT

2.3g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories92kcal—

Protein17.5g35%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat2.3g3%

Saturated fat0.70g3%

Cholesterol45mg15%

Water79.5g—

MINERALS

Sodium55mg2%

Potassium230mg5%

Calcium15mg1%

Iron0.40mg2%

Magnesium22mg5%

Phosphorus180mg14%

Zinc0.40mg4%

Copper0.03mg3%

Manganese0.01mg0%

Selenium25µg45%

VITAMINS

Vitamin A5.0µg1%

Vitamin C0mg0%

Vitamin D1.0µg5%

Vitamin E0.20mg1%

Vitamin K0.10µg0%

Thiamin (B1)0.05mg4%

Riboflavin (B2)0.04mg3%

Niacin (B3)2.5mg16%

Pantothenic acid (B5)0.20mg4%

Vitamin B60.10mg6%

Folate (B9)5.0µg1%

Vitamin B121.5µg63%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 oz28.4g

1 lb453.6g

1 piece120g

HEALTH BENEFITS

Why eat it.

✓Good source of lean protein for muscle repair and growth.
✓Low in fat, making it a healthy option for weight management.
✓Contains essential omega-3 fatty acids, beneficial for heart health.
✓Rich in selenium, an important antioxidant.
✓Provides Vitamin B12, crucial for nerve function and red blood cell formation.

COOKING TIPS

In the kitchen.

1Basa has a mild flavor and firm, flaky texture, making it versatile for various cooking methods.
2It can be baked, grilled, pan-fried, or steamed with herbs, spices, or light sauces.
3Avoid overcooking basa to prevent it from becoming dry; cook until it flakes easily with a fork.

STORAGE

Keep it fresh.

Store fresh basa fillets in the coldest part of the refrigerator for 1-2 days.
For longer storage, freeze fillets in an airtight container or freezer bag for up to 3-6 months.
Thaw frozen basa in the refrigerator overnight before cooking.

FAQ

Frequently asked questions.

Is Basa fillet healthy?

Yes, Basa is a healthy, lean white fish that is an excellent source of high-quality protein. It is low in calories and provides essential nutrients like Vitamin B12 for nerve function and selenium, which acts as a powerful antioxidant.

How much protein is in Basa?

A 100g serving of Basa fillet contains approximately 17.5g of protein. This high protein-to-calorie ratio makes it an efficient choice for muscle repair, growth, and overall body maintenance.

Is Basa good for weight loss?

Basa is an ideal food for weight management because it is very low in calories (92 per 100g) and contains only 2.3g of fat. Its high protein content also helps increase satiety, which can reduce overall calorie intake throughout the day.

Is Basa keto-friendly?

Yes, Basa is perfectly suited for a ketogenic or low-carb diet as it contains 0g of carbohydrates. While it is low in fat, it can be prepared with healthy oils or butter to meet keto macro requirements.

Is Basa fillet gluten-free?

Raw Basa fillets are naturally gluten-free. However, if you are buying pre-packaged Basa, check the label for breading, batters, or marinades that may contain wheat or other gluten-containing ingredients.

What does Basa taste like?

Basa has a very mild, light flavor and a firm, flaky texture. It lacks the strong 'fishy' taste found in oilier fish, making it a popular choice for children and those who prefer subtle seafood flavors.

How do you cook Basa fillets?

Basa is versatile and can be pan-fried, baked, or steamed. Because the fillets are relatively thin, they cook quickly—usually in about 3-5 minutes per side—and are done when the flesh becomes opaque and flakes easily with a fork.

How long does Basa last in the fridge?

Fresh Basa should be stored in the coldest part of your refrigerator and used within 1 to 2 days. If the fish has a strong sour odor or a slimy texture, it has likely spoiled and should be discarded.

Can I freeze Basa fillets?

Yes, Basa freezes very well. To maintain quality, wrap the fillets tightly in plastic wrap or place them in an airtight freezer bag to prevent freezer burn; they will stay fresh for up to 6 months.

Is Basa high in mercury?

Basa is generally considered a low-mercury fish. Because it is a fast-growing species that is typically farmed, it does not accumulate heavy metals to the same extent as long-lived predatory fish like tuna or shark.

RECIPES