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I had never heard of Basa, until my favorite seafood manager suggested I try this sustainable and inexpensive thick white fish.  On sale for just $3.99 per pound, I was able to purchase two long and fat 8 ounce filets for just $4.00.  Stuck in a Tilapia rut lately, I was more than happy to try this environmentally friendly and fat fish.  Basa is a type of river catfish traditionally farmed in Vietnam and Thailand.  Like most white fish, it is very low in calories, yet high in quality protein.

Bottom line: At 100 calories per 3-4 ounces, I could ingest a half-pounder fat filet for only 300 calories. (Most people would probably be full enough with just half of that, but you know how much I love to eat).  Basa, like most types of catfish, is a little fattier than other whites, but it’s all good!

Use this simple and healthy coating with NO flour, bread crumbs, butter or bottled sauces to create a slightly crispy exterior and a spicy variety in taste and texture.

Herb-Crusted Pan Seared Basa Fish Recipe

Ingredients:

• 8 ounces Basa (on sale for $3.99 pound)
• 3 Tablespoons Egg Whites (I buy a carton for easy and economical use in recipe)
• Dried Oregano
• Dried Rosemary
• Fresh Ground Black Pepper
• Pinch of Coarse Sea Salt
• 1 Tablespoon Olive Oil
• ½ Avocado, sliced
• Side dishes:  Whole Grain Rice and Plenty of Steamed Vegetables
• Added Bonus:  Ground Kelp Flakes

Directions:

• Heat pan on Medium-High.
• Dip filets into bowl of egg whites, then coat both sides on a plate with a generous amount of herbs and pepper.
• Add pinch of coarse sea salt to filets.
• Add oil to hot pan and distribute.
• Sear fish until fully browned, then flip to brown other side.
• Reduce heat to Medium-Low and continue to cook until fish is translucent and flakes when fork-tested.
• Plate it with one serving of any pure whole grain rice, plus plenty of steamed vegetables.  BONUS:  Sprinkle the kelp flakes over the vegetables for healthy iodine to help with thyroid function and metabolism.

Enjoy this huge and filling meal to fuel the body, skin, hair, nails and soul!

Nutritional Information: Serving Size is one big 8 ounce Filet (Main Protein) with ½ avocado (Healthy Fat), one serving of whole grain rice (Main Carb), plus two plates of colorful steamed vegetables:  Only 510 calories!  This nutritional powerhouse of a meal is perfection.