Cheap fish rich in omega-3, delicious cooked or braised, the whole family will eat up the rice pot

According to Healthline, basa belongs to the white fish family, is rich in high-quality protein and low in calories, and offers many health benefits such as increasing longevity and reducing the risk of heart disease.

Due to its low calorie and high protein content, this fish is a beneficial food for those on a weight loss diet.

The nutritional composition of basa fish has about 5g of unsaturated fat, this good fat is mostly omega 3, one of the important fatty acids for the brain and body development.

Basa fish can be made into many delicious dishes such as braised fish or sour soup.

Benefits of basa fish

Increase longevity

People who eat a lot of basa fish will live longer than those who do not or eat less basa fish. Because basa fish has a high concentration of omega-3 fat.

This amount of omega-3 fatty acids has the effect of preventing blood clotting, preventing heart attacks and strokes, helping to prolong life. In addition, basa fish is also rich in protein, providing energy for the body to function flexibly and healthily.

Reduce the risk of heart disease

People who eat a lot of basa fish have a lower risk of cardiovascular disease. Because basa fish is rich in oil, especially omega-3 fatty acids, which help reduce bad cholesterol levels in the body and prevent blood clots. Therefore, basa fish reduces the risk of cardiovascular disease.

Rich in quality protein

Pangasius, like other white fish, is a source of high-quality protein. Protein plays a number of important roles in repairing body tissues and in the production of important enzymes. It also helps build muscle, keeping it strong and healthy.

Losing weight

Basa fish is low in calories and is a great addition to a diet that is looking to cut down on calorie intake.

In addition, basa fish is also rich in high-quality protein and healthy fatty acids, helping the body feel full longer than eating other animal protein sources. Thanks to that, basa fish helps lose weight and prevent the risk of obesity.

Some delicious dishes from basa fish

Fried basa fillet with lemongrass and chili

This fish dish has a crispy crust but is juicy and soft inside, served with salty lemongrass, and will definitely be a new and interesting experience for your family meal.

Ingredient

Happyfood basa fish fillet: 300g Crispy fried flour: 50g Minced lemongrass: 50g Chili powder: 20g

How to prepare

Wash the fish with water mixed with a little salt, drain. Then, marinate the fish with seasoning powder, pepper, minced lemongrass, chili powder, fish sauce and cooking oil.

Let the fish sit for 10 minutes. Once the fish has absorbed the seasoning, coat it evenly with the flour.

Prepare a pan of hot oil, fry the fish quickly over high heat to prevent the fish from drying out. When the fish is golden brown, remove and drain the oil. Leave a little oil in the pan, sauté the chopped lemongrass.

Once the lemongrass turns yellow, add chili powder, fish sauce, MSG, season to taste. Arrange the fish on a plate, cover with fried lemongrass.

Pan-fried basa fillet with passion fruit sauce

Crispy pan-fried basa fillet on both sides combined with sweet and sour passion fruit sauce creates a delicate, harmonious flavor for the dish.

Ingredient

Happyfood basa fillet: 300gr passion fruit: 2 garlics, chopped chili, cornstarch: 20gr

How to prepare

Wash basa fish, drain. Then marinate the fish for 10 minutes with salt and pepper. Heat a little cooking oil, add garlic and sauté until fragrant. Then, pan-fry the fish until golden brown on both sides. Dissolve the passion fruit in water, filter out the pulp. Saute the minced garlic and chili until fragrant, add the passion fruit juice, season with sugar, seasoning powder, and fish sauce to taste. Mix cornstarch with water. Wait for the passion fruit mixture to boil, add the cornstarch bowl and turn off the heat. Coat the fried fish in the sauce or serve separately and dip it in the passion fruit sauce, both are delicious.

Crispy fried basa fillet coated with flour

Crispy fried basa fish with a golden, crispy outer layer and the sweet, fragrant taste of the fish inside. When dipped in a little chili sauce or mayonnaise, it becomes an extremely wonderful and attractive dish.

Ingredient

Happyfood basa fillet: 300g chicken eggs: 200g flour: 100g breadcrumbs: 200g dill, lettuce, herbs: Prepare enough of each chili: 1 lemon: A little seasoning: Pepper, cooking oil, seasoning powder.

How to prepare:

Wash basa fillets with a little salt and let them drain. Then cut the fish fillets into bite-sized cubes.

Wash the dill, keep half and chop the other half. Wash the lettuce and herbs, soak them in diluted salt water for about 5 minutes, then remove and drain.

Add chopped dill, a little pepper, a little seasoning powder and a little lemon juice to the fish and mix well. Marinate the fish for 10 to 15 minutes to let the spices soak in.

Pour flour into a large plate. Crack eggs into a bowl and beat well. Roll fish in flour and then dip in egg.

Repeat until all the fish is used up. Then, sprinkle the breadcrumbs evenly over the basa fish. Heat cooking oil in a non-stick pan and deep-fry the fish.

When the fish is golden brown and crispy, turn off the stove, remove the fish and drain the oil. Now, just put the fish on a plate, use herbs, lettuce, and dill to decorate the dish to make it more attractive.

"Snow-covered" basa fish fillet

Ingredient

- Basa fish fillet

- Pink salt (or white salt)

- Pepper

- Lemongrass powder

- Onion, garlic

- Shrimp crackers: 2 - 3 pieces

Making

- Soak basa fillet in salt water mixed with white wine. Rinse with clean water, drain, pat dry. Then cut the fish into finger-sized pieces.

- Put the fish in a bowl, marinate for 30 minutes with seasoning powder + pink salt (white salt is also fine) + pepper + lemongrass powder + crushed onion and garlic water.

- After marinating, dip the fish in egg then roll in flour, fry until golden brown over medium heat, remove and drain.

- Fry all of the fish once, let it cool down a bit, then fry it a second time to make it crispier (this fish will not stay crispy for as long after frying as tilapia or red tilapia fillets).

- Fry 2-3 shrimp crackers, let cool, then crush.

- Arrange fish on a plate, line the bottom with lettuce. Sprinkle crushed shrimp chips on top to make "snow".

- Fish is served with chili sauce/tomato sauce/pickled plum sauce or mayonnaise sauce as desired. Eat hot while the fish is still crispy for best taste.

Good luck cooking this fish!

Source: https://www.baogiaothong.vn/loai-ca-gia-re-giau-omega-3-nau-hay-kho-deu-duoc-mon-ngon-danh-bay-noi-com-192231213155527191.htm