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basa fillets.

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Recipes with basa fillets + Add to pantry

SERVING

CALORIES

125

PROTEIN

22.5g

CARBS

FAT

4.5g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories125kcal—

Protein22.5g45%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat4.5g6%

Saturated fat1.5g8%

Trans fat0g—

Cholesterol75mg25%

Water71.5g—

MINERALS

Sodium55mg2%

Potassium360mg8%

Calcium18mg1%

Iron0.40mg2%

Magnesium28mg7%

Phosphorus210mg17%

Zinc0.60mg5%

Copper0.05mg6%

Manganese0.02mg1%

Selenium22µg40%

Iodine15µg10%

VITAMINS

Vitamin A10µg1%

Vitamin C0mg0%

Vitamin D2.5µg13%

Vitamin E0.20mg1%

Vitamin K0.10µg0%

Thiamin (B1)0.05mg4%

Riboflavin (B2)0.06mg5%

Niacin (B3)2.5mg16%

Pantothenic acid (B5)0.70mg14%

Vitamin B60.10mg6%

Folate (B9)10µg3%

Vitamin B121.2µg50%

%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 piece120g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, lean protein, which is essential for muscle repair and growth.
✓Low in calories and saturated fat, making it a good choice for weight management and heart health.
✓Provides essential nutrients like selenium, an antioxidant that supports immune function, and vitamin B12, crucial for nerve function and red blood cell formation.
✓Contains omega-3 fatty acids (EPA and DHA), which contribute to brain health and may help reduce inflammation, although in lower amounts than oilier fish.

COOKING TIPS

In the kitchen.

1Basa has a very mild flavor and a delicate, flaky texture, making it highly versatile. It readily absorbs the flavors of marinades, herbs, and spices.
2Due to its delicate nature, it cooks quickly. Pan-searing, baking, broiling, or steaming are excellent methods. Avoid overcooking to prevent the fillets from becoming dry and tough.
3Handle gently with a wide spatula, especially when flipping, to prevent the fillets from breaking apart.
4Its mild taste makes it a great substitute for cod or haddock in recipes like fish and chips, fish tacos, or fish curries.

STORAGE

Keep it fresh.

If fresh, store in the coldest part of your refrigerator (at or below 40°F / 4°C) and consume within 1-2 days.
For long-term storage, keep frozen at 0°F (-18°C) or below. Properly stored, it can last for 3-6 months without significant loss of quality.
Thaw frozen fillets safely by placing them in the refrigerator overnight. For a quicker method, seal them in a plastic bag and submerge in cold water, changing the water every 30 minutes.

FAQ

Frequently asked questions.

Is basa fish healthy?

Yes, basa is a healthy, lean white fish that is an excellent source of high-quality protein. It is low in calories and saturated fat while providing essential nutrients like Vitamin B12 and selenium, which support nerve function and the immune system.

How much protein is in basa fillets?

Basa is very protein-dense, containing approximately 22.5g of protein per 100g serving. This makes it an ideal food for muscle repair, growth, and maintaining a feeling of fullness.

Is basa good for weight loss?

Basa is an excellent choice for weight management because it contains only 125 calories per 100g. Its high protein-to-calorie ratio helps boost metabolism and reduce appetite, making it easier to maintain a calorie deficit.

Is basa fish keto-friendly?

Yes, basa is perfectly keto-friendly as it contains 0g of carbohydrates. It provides a clean source of protein and 4.5g of fat per 100g, fitting well into low-carb and ketogenic lifestyles.

Is basa fish gluten-free?

Natural, unprocessed basa fillets are 100% gluten-free. However, always check the labels on frozen basa that has been pre-breaded or marinated, as those coatings often contain wheat flour.

What does basa taste like?

Basa has a very mild, light, and slightly sweet flavor with a firm yet delicate texture. Because it lacks a strong 'fishy' taste, it is 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, grilled, or steamed. Because the fillets are usually thin, they cook quickly—typically requiring only 3 to 5 minutes per side until the flesh is opaque and flakes easily with a fork.

Can I substitute basa for other white fish?

Yes, basa is a great budget-friendly substitute for other mild white fish like cod, tilapia, or haddock. Its neutral flavor makes it suitable for a wide variety of recipes, including fish tacos, curries, and stews.

How long do basa fillets last in the freezer?

When kept in its original vacuum-sealed packaging or tightly wrapped in freezer-safe bags, basa can last 6 to 9 months in the freezer. For the best taste and texture, it is recommended to consume it within 3 months.

Is basa fish high in mercury?

No, basa is generally considered a low-mercury fish. Because it is a fast-growing species harvested at a young age, it does not accumulate as much mercury as larger, longer-lived predatory fish like swordfish or tuna.

RECIPES