Basa Fillets with Tomatillo Sauce Recipe

Looking for an easy Basa Fillets with Tomatillo Sauce recipe? Learn how to make Basa Fillets with Tomatillo Sauce using healthy ingredients.


Submitted by milliesantos2

Makes 1 serving



Cook diced tomatillos, onion, and jalapeno peppers to make a sauce, then sautee basa fillets with onion and garlic. Simmer it all together for a few minutes with lime and cilantro, then serve over rice with a nice leafy green vegetable. Absolutely lovely, and incredibly low cal. NOTE: The orange roughy should actually be 17 oz of raw basa fillets! I just put this in to get the correct calorie count. Basa is a mild white fish. Use 17 oz of basa instead of 13 oz orange roughy!! (Although I'm sure the roughy would be fine too.)

Recipe Ingredients for Basa Fillets with Tomatillo Sauce

13 oz Roughy
1 Peppers, Jalapeno
8 oz Tomatillos
110 g Onions
2 clove Garlic
1 tsp Vegetable Oil, Canola
2 tbsp Lime Juice
1 tbsp Coriander Leaves

Recipe Directions for Basa Fillets with Tomatillo Sauce

  1. Directions

  2. Sauce: Put diced tomatillos, diced jalapeno, 1/3 clove garlic (diced) and about half of the onion (diced) in a pot with a few inches of water. Salt to taste. Cook until most of the water boils away and it thickens.

  3. Fish: Put 1 tsp of canola oil into a pan. Sautee the rest of the onion with another 1/3 clove of garlic (all diced). Add the fillets (I had 3) and sautee, 2 minutes per side or until cooked through.

  4. Put 'em together: Add the tomatillo sauce to the fillets and turn down the heat to let it simmer. Add the lime juice and chopped cilantro. Simmer for a few minutes.

  5. Finale: Serve over rice (I used 1/4 cup (dry) of a wild/brown mix for each fillet, cooked with a packet of chicken bouillon for flavour) and a bed of cooked greens (I used boiled kale with a pinch of salt). Rice and greens are not included in the nutritionals!!

Categories

Seafood, American, Saute, Vegetarian

Nutrition Facts
Serving Size 252.6g
Amount Per Serving
Calories
212
Calories from Fat
99
% Daily Value*
Total Fat
11.0g
17%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Sodium
3mg
0%
Potassium
283mg
8%
Total Carbohydrates
9.2g
3%
Dietary Fiber
2.3g
9%
Sugars
4.9g
Protein
18.5g
Vitamin A 3% Vitamin C 28%
Calcium 2% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
82% confidence
B
  Good points
  • Very low in saturated fat
  • Very low in sodium
  • High in vitamin C
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