Pan-Seared Basa with Spinach
This Pan-Seared Basa with Spinach is a quick, elegant, and healthy one-pan meal that comes together in just 15 minutes. Flaky basa fillets are perfectly seared and served over garlicky, lemon-kissed wilted spinach.
For 1 serving
Pat the basa fillet thoroughly dry with paper towels. Season both sides generously with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Heat the olive oil in a medium non-stick skillet over medium-high heat until it shimmers. Carefully place the seasoned basa fillet into the hot pan.
Sear the basa for 3-4 minutes per side, or until it develops a beautiful golden-brown crust and flakes easily with a fork. The internal temperature should reach 145°F (63°C). Remove the cooked fish from the pan and set aside on a plate.
Reduce the heat to medium. Add the sliced garlic and red pepper flakes (if using) to the same pan. Sauté for 30-60 seconds, stirring constantly, until the garlic is fragrant but not browned.
Add the fresh spinach to the pan. Using tongs, toss the spinach with the garlic and oil until it completely wilts, which should take about 2-3 minutes.
Season the wilted spinach with a pinch of salt and black pepper to taste. Squeeze the juice from half a lemon over the spinach and toss gently to combine.
To serve, create a bed of the lemon-garlic spinach on a plate and carefully place the pan-seared basa fillet on top. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Always pat your fish dry before seasoning and searing. This removes excess moisture, which is crucial for achieving a crispy, golden crust.
- 2Do not overcrowd the pan. If cooking more than one fillet, sear them in batches to maintain high heat and ensure proper browning.
- 3Avoid overcooking the basa. Fish is done when it's opaque throughout and flakes easily with a fork. Overcooked fish becomes dry and tough.
- 4Use a good quality non-stick skillet for best results, as it prevents the fish from sticking and makes cleanup much easier.
Adapt it for your goals.
Different Fish
Substitute basa with other firm white fish like cod, tilapia, haddock, or even salmon. Adjust cooking times slightly based on thickness.
Different GreensDifferent Greens
Instead of spinach, use other quick-wilting greens such as baby kale, Swiss chard, or even arugula for a peppery kick.
Add insAdd-ins
Stir in a handful of cherry tomatoes, a tablespoon of capers, or a sprinkle of toasted pine nuts with the spinach for added texture and flavor.
Why this is on our healthy list.
Lean Protein Source
Basa is a low-calorie, high-protein fish, providing essential amino acids necessary for muscle repair and growth, without a lot of saturated fat.
Rich in Vitamins and Minerals
Spinach is packed with vitamins K, A, and C, as well as iron and folate, supporting bone health, vision, and immune function.
Heart-Healthy Fats
Olive oil provides monounsaturated fatty acids, which are known to help reduce bad cholesterol levels and support cardiovascular health.
Frequently asked questions
Yes, you can. If using frozen spinach, thaw it completely and squeeze out as much excess water as possible before adding it to the pan. This prevents the dish from becoming watery.
