Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Pan-Fried Basa Fillets With Asian Marinade

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $14.55 One serving costs about $14.55 One serving costs about $14.55

$14.55 per serving

18 people like this recipe

18 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 gluten-free,dairy-free,healthy,pescetarian,gluten free,dairy free,pescatarian Asian
spoonacular Score:94%

Spoonacular Score: 94%

 

The recipe Pan-Fried Basa Fillets With Asian Marinade can be made in approximately around 45 minutes. One portion of this dish contains around 162g of protein, 7g of fat, and a total of 811 calories. This recipe serves 2. For $14.55 per serving, this recipe covers 49% of your daily requirements of vitamins and minerals. 18 people were impressed by this recipe. A mixture of basa fillets, ginger-garlic paste, spring onions, and a handful of other ingredients are all it takes to make this recipe so scrumptious. This recipe is typical of Asian cuisine. It is brought to you by Foodista. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. Taking all factors into account, this recipe earns a spoonacular score of 95%, which is super. Similar recipes are Pan-Fried Chicken Cutlets with Indian Yogurt Marinade, Pan Fried Cod with Asian Dressing, and Pan-Fried Asian-Style Crab Burgers.

Asian works really well with Riesling, Chenin Blanc, and Gewurztraminer. The best wine for Asian food depends on the cuisine and dish - of course - but these acidic whites pair with a number of traditional meals, spicy or not. The Pro-Bono Riesling with a 4.3 out of 5 star rating seems like a good match. It costs about 12 dollars per bottle.

Pro-Bono Riesling

Crisp entry with a balanced body; rounded with a brilliant acidity.

» Get this wine on Amazon.com

Ingredients

Servings:
2 large
2 large cod fillets
cod fillets
2 Tbsps
2 Tbsps low sodium soy sauce
low sodium soy sauce
2 Tbsps
2 Tbsps sweet chilli sauce
sweet chilli sauce
1 Tbsp
1 Tbsp ginger-garlic paste
ginger-garlic paste
some
some salt and pepper
salt and pepper
some
some oil
oil
1 large
1 large carrot
carrot
2
2  spring onions
spring onions
2 large cod fillets
2 large
cod fillets
2 Tbsps low sodium soy sauce
2 Tbsps
low sodium soy sauce
2 Tbsps sweet chilli sauce
2 Tbsps
sweet chilli sauce
1 Tbsp ginger-garlic paste
1 Tbsp
ginger-garlic paste
some salt and pepper
some
salt and pepper
some oil
some
oil
1 large carrot
1 large
carrot
2  spring onions
2
spring onions

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

Marinate the fillets with the soy sauce, chilli sauce, ginger-garlic paste and salt and pepper to taste for at least half an hour. Heat the oil in a frying pan. Shake off the extra marinade from the fillets and fry on both sides on medium heat until cooked through. Remove and place on serving tray. Add the remaining marinade to the pan and turn up the heat. Let it bubble until it thickens and gets syrupy. Pour over the fillets. Garnish with the carrot and spring onions and serve with steamed white rice or noodles.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $14.55
Ingredient
2 larges cod fillets
2 tablespoons low sodium soy sauce
2 tablespoons sweet chilli sauce
1 tablespoon ginger-garlic paste
some oil
1 large carrot
2 spring onions
Price
$27.96
$0.33
$0.26
$0.24
$0.04
$0.13
$0.16
$29.10

Tips

Health Tips

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

Cooking Tips

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
811 Calories
161g Protein
6g Total Fat
14g Carbs
94% Health Score
Limit These
Calories
811
41%

Fat
6g
11%

  Saturated Fat
1g
8%

Carbohydrates
14g
5%

  Sugar
10g
12%

Cholesterol
387mg
129%

Sodium
1315mg
57%

Get Enough Of These
Protein
161g
324%

Selenium
298µg
426%

Phosphorus
1861mg
186%

Vitamin B12
8µg
137%

Vitamin A
6493IU
130%

Vitamin B6
2mg
114%

Potassium
3894mg
111%

Vitamin B3
19mg
98%

Magnesium
300mg
75%

Vitamin D
8µg
54%

Vitamin B1
0.72mg
48%

Vitamin E
6mg
41%

Vitamin B2
0.64mg
37%

Vitamin K
30µg
30%

Zinc
4mg
28%

Iron
4mg
22%

Folate
80µg
20%

Calcium
167mg
17%

Vitamin C
13mg
16%

Vitamin B5
1mg
15%

Copper
0.3mg
15%

Manganese
0.27mg
14%

Fiber
1g
6%

covered percent of daily need

Related Recipes