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What the Fish?

What's on the menu for tonight? Garlic and Sundried Tomato Basa Pasta (that’s a mouthful)! Okay, fine I’ll admit it. I’m not always on top of my fish game, but with more and more evidence supporting the role of healthy fats in cardiac and brain health, I’ve decided to make fish consumption more of a priority! In particular, fatty fish. It just so happened that salmon was not available, so I used Basa fillets instead. It's not as lean as some other fish like tilapia, but the protein to calorie ratio is acceptable.

I think working on my upcoming presentation and blog on dietary fats contained subliminal messages to increase my intake of fatty fish. Try out the recipe and let me know what you think.

Garlic and Sundried Tomato Basa Pasta

Serves 4


400g Basa fillet (or a fatty fish such as salmon)

1 tsp olive oil

Black pepper and salt

160g whole grain spaghetti, dry

1.5 tbsp olive oil (or extra virgin olive oil)

2 garlic cloves, minced

1/2c fresh basil leaves, finely chopped

4 sundried tomatoes, canned in oil, finely chopped

½ lemon, juice

2 tsp capers

Preheat the oven to 400F. Line tray with foil paper. Coat fillets with olive oil and season with sea salt and black pepper. Bake for approximately 15minutes or until opaque and flaky.

Prepare pasta as per directions. Once cooked, drain and toss with olive oil, garlic, basil leaves, and sundried tomatoes. Add in the lemon juice and capers.

Gently toss the basa with the pasta. Enjoy with a side of salad!

Nutrition Per serving:

Calories: 300kcal Protein: 25g Fat: 9g (2g saturated) Carbohydrates: 30g Fibre: 4g

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