This is a tasty Basa Fish recipe meal prep that I made last week. I’ve cooked this up a couple of times. it just gets better every time. I think the beauty of making fish for meal prep, especially Basa fish, is that it is a super, super clean protein. Fish contains a lot of really good fats and is obviously very high in protein. Some people struggle to get fish cooked in a way where it remains palatable and tasty i.e. Not tasting super fishy! So i’m going to be showing you some little tips that I have come up with to get this fish perfect every time!
What are some of the benefits of eating Basa Fish?
This tasty Basa Fish recipe is a great choice for a healthy diet! Here are some reasons why:
- Lean Protein: Basa fish is a fantastic source of lean protein, making it an excellent option for those looking to increase their protein intake without consuming too much fat.
- Low in Calories: This mild, white fish is low in calories, which is perfect for anyone watching their calorie intake while still wanting to enjoy a flavorful, satisfying meal.
- Heart-Healthy: Basa fish contains omega-3 fatty acids, which are known for their heart-healthy benefits. Omega-3s help support cardiovascular health by reducing inflammation and promoting healthy blood flow.
- Rich in Nutrients: In addition to protein, basa fish provides essential nutrients like B vitamins, which play a crucial role in maintaining energy levels and supporting brain function.
- Versatile and Quick to Cook: Basa fish’s mild flavor and flaky texture make it super versatile in the kitchen. You can grill, bake, or pan-fry it, and it cooks quickly, making it ideal for weeknight dinners or meal prep.
- Affordable: Basa fish is often more budget-friendly compared to other types of fish, making it a great option for those who want to enjoy seafood regularly without breaking the bank.
If you’re looking for a healthy, delicious fish option that’s quick to cook and easy on your wallet, give basa fish a try! It’s a versatile, nutrient-packed choice that can easily fit into any meal plan.
Tips for More Efficient Meal Prepping!
- Cook things at the same time! This is easily my number 1 tip. If you start waiting for one thing to be done before starting another, you’ll be in the kitchen all day! I normally have rice or potatoes as my carbs for meal prep so I will always start with those because they tend to take a while. But as soon as they are cooking, it’s time to move on to something else.
- Prepare! Make sure to have all of your seasonings and in front of you ready to go. It’s surprising how much time you can waste just looking for one ingredient at the back of your cupboard.
- Lay it out! When one thing is done I like to get it in a large bowl or container and lay it down on the dining table, it makes it easier to visualize what your have done already! So after my veggies are cooked, they all go into a big bowl and get placed on the table.
- Clean as you go! I always clean as I go. We have a really REALLY tiny kitchen in our apartment so space is essential. If you leave something out on the surface, it will get in the way eventually. So as soon as I know I am done with a certain dish or utensil, I clean it and put it away immediately.
How Do you Meal Prep Fish?
The best way to make a tasty Basa Fish recipe meal prep like this is to start with the item that takes the longest. Or, the thing that you can set aside to cook unattended.
For this recipe I used the following items if you want to follow along exactly, you’ll need:
- Basa Fish, I get these ones – 908g bag x2
- Asparagus (2 bunches)
- White Rice (3 cups)
First you’ll want to defrost your basa fish Fo get it into the sink and fill with lukewarm water. It should take no more than 30 mionutes to an hour. If you want it to go faster, drain the water after 15 mintutes and refill again with lukewarm water because the frozen fish will cool the water. slowing the thaw.
Then get the rice into the instant pot. Clean your rice and put it in the instant pot on manual for 10 minutes. And natural release for 10 minutes. I use three cups, dry, for 5 lunches.
Next I start the veggies, I’ll have the oven already preheated to 420F and put all the asparagus onto a baking sheet. Season with olive oil and salt. Cook them for twenty minutes. Feel free to sub the veggies in this recipe with something else that you like. I recommend brussels sprouts or broccoli.
While the veggies are still cooking I prep the fish and lay them onto a large baking sheet. Lightly coat with olive oil and salt. Then drizzle the lemon juice over as well.
Tasty Basa Fish Meal Prep
Ingredients
- 2 900g bags frozen Basa
- 2 tsp lemon juice
- 1 tsp salt
- 2 bunches asparagus
- 3 Cups white rice
Instructions
- The first thing I like to do is cook my rice! I do 6 cups white rice in the instant pot. 6 cups is a lot. I'm making this for 2 people so adjust accordingly for yourself! See our post on making perfect instant pot rice if your curious.
- Place your frozen basa fish in the sink or in a large bowl of lukewarm water. Defrost for a couple of hours or until they're soft and not frozen at all. This is to ensure they cook evenly throughout.
- Heat your oven to 400F.
- Add your veggies (I used asparagus) to a large pyrex dish. Drizzle with olive oil and sprinkle salt to your liking over them. Put in the oven for 20 minutes.
- Now it's time to prepare the fish. Place them on a large baking sheet or in the large pyrex dish, evenly spaced and not overlapping. I like to drizzle a small amount of olive oil over the fish and sprinkle salt to lightly coat the top of the fish.
- Once the veggies are done, remove and set aside. Switch the oven to heat to 425F. It's better to cook fish at high heat. The higher temp helps to get a light crisp on the surface of the fish, which is way better then super soft watery fish.
- Place the fish in the oven for about 30 minutes. They won't go totally golden but you should see the edges start to crisp a bit when they are done.
- After your fish is done, remove from the oven and pan, let it cool. Then you're ready to dish into the Tupperware for your week!
