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Pan Seared Basa with a Tomato Basil Sauce

This delicious dish brings together a combination of fish and veg with a tangy twist! The tomato basil sauce is the star of the show here, paired with basa fillets. However, any white fish will work in this recipe, so make sure you use what is local and fresh to you. Best of all the recipe is ready in under 30 minutes, making it a perfect mid-week meal!


  • 2 Tablespoons Olive oil

  • 1/2 teaspoon crushed red pepper flakes (optional)

  • 3 cloves garlic, minced

  • 500g cherry tomatoes, sliced in half

  • 1 small chilli, finely diced

  • 1/3 cup vegetable stock

  • 1/2 cup fresh basil, finely chopped

  • 1 teaspoon fresh lemon zest

  • 2 tablespoons fresh lemon juice

  • Sea salt and ground black pepper, to season


To Make the Sauce:

  1. Heat 1 Tablespoon of oil in a large frypan over a medium heat. Add crushed red pepper flakes and garlic, sautéing for 1 minute.

  2. Add in the cherry tomatoes and chilli, and cook, stirring occasionally, until tomatoes are soft and blistering, but still hold their shape, for approximately 12 minutes. Pour in the vegetable stock, stir, and bring to a light simmer.

  3. Stir in the basil, lemon zest & juice, salt, and pepper and cook for a further 2 minutes. Transfer to a medium-sized bowl and set aside.

To Cook the Fish:

  1. Heat remaining oil in the same pan used for the sauce over medium heat. Season both sides of fish with salt and pepper. Place fish in the pan and cook for approximately 3 minutes on both side, or until fish is golden brown and cooked through.

  2. Pour the tomato basil sauce over the fish and reheat quickly. Serve all at once at once with a side of green veg, cauliflower rice, or cauliflower & leek gratin. Enjoy!

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