One food I've become quite fond of in my ongoing quest to maintain a healthy body and a smart budget is basa fillet. It's a tasty fish, with a delicate texture and nice, white flesh. A 100-gram serving provides 14 grams of protein.

The basa fish is a freshwater catfish from the Pangasiiade family and is native to the Chao Phraya basin and the Mekong River delta. According to the Mayo Clinic, eating at least six ounces of fish per week lessens your risk of heart disease as well as certain cancers. Basa fillet contains wonderfully nutritious omega-3 fatty acids, which, when eaten regularly, can help reduce the risk of heart attack.

Another terrific feature of this fish is its concentration of potassium, which is important for muscle and bone development, and its supply of vitamin A, which is helpful for skin, eyes and bones.

This recipe for Basa Fillet with Cajun Veggies comes to us from  When you're done, load up the dishwasher and get everything clean with our Natural Dishwasher Detergent Packs. The biodegradable formula comes in easy, single-use packs that remove grease and grime with no phosphates, chlorine or synthetic fragrances.

Basa Fillet with Cajun Veggies


  • vegetable oil cooking spray
  • 2 medium basa fillets
  • salt & fresh ground pepper
  • 1 (14 ounce) can stewed tomatoes
  • ½  sweet green pepper, cut in large chunks
  • ½  red onion, cut in large chunks
  • ½  medium cauliflower, cut in large florets
  • 2 teaspoons Cajun seasoning, divided

- Rinse and dry the basa fillets on a paper towel
- Sprinkle with 1 teaspoon of the cajun seasoning, salt, and pepper
- Spray both sides with veggie spray, set aside.
- Spray a large non stick fry pan with veggie spray.
-  Add green pepper, onion, cauliflower to fry pan
- Sprinkle with the other teaspoon of the cajun seasoning; stir fry for 3 minutes.
- Add stewed tomatoes; place a lid on the fry pan and simmer for 5 minutes.
-  Move the veggies around the edges of the fry pan and place the basa fillets down
   the middle.
- Spoon some of the veggies and juices over the fish.
-  Replace the lid and simmer for 5 to 10 minutes depending on the thickness of the fish
   or until the fish flakes easily.

Serve over rice or with baked potato.