Pan Fried Basa With Lemon Garlic Tahini Sauce

by | Nov 18, 2016 | Dairy-Free, Gluten-Free, Mains, Recipes, Seafood, Whole Grains | 0 comments

We’re so lucky that Mirna (co-founder of NN) is Lebanese and gets incredibly inspired by Middle Eastern cooking.

This Pan-Fried Basa With Lemon Garlic Tahini Dressing is inspired by a dish called “Sayadieh Samak” which is basically a whitefish recipe with rice, special spice mix, pine nuts, fried onions and a side of delicious Tahini Tarator. 

We’re adding a little bit of our ‘naughty’ flare to this healthy basa recipe by keeping it incredibly simple, but adding other nourishing elements, without compromising on taste. This tahini dressing is rich, creamy, garlicky and a delicious addition to the breaded and fried fish.

Serve with a rice pilaf & caramelized onions, a ton of lemon, cilantro, a side of green veggies and you’re all set for a light and refreshing, yet creamy and filling fish dinner. A delicious next-day meal, it makes wonderful leftovers, or be inventive and use this as a base for a fish taco recipe.

We love a good whitefish (although we don’t recommend farmed), but wild-caught and sustainable whitefish is amazing, because it’s a great source of protein, as well as B vitamins; including folate, vitamin B6 and vitamin B12. B12 and folate work together to make your red blood cells. They also support healthy skin, hair, nails and a happy mood.

This recipe uses basa, but feel free to swap out basa filets for any of your favourite fresh caught whitefish.

Fish is a great source of Omega 3 fatty acids, which are notorious for their cholesterol lowering and heart protective properties. They’re also crucial for healthy hormones and help with the anti-inflammatory response. They even help with reducing PMS symptoms. Woohooo!


Other wonderful reasons to dip into this Basa With Lemon Garlic Tahini:


  • Healthy fats
  • B Vitamins
  • The beauty mineral selenium, found in halibut, cod and other whitefish
  • Simple to prepare
  • Dairy-free, yet creamy and rich


Pan Fried Basa With Lemon Garlic Tahini Sauce

This pan-fried Basa With Lemon Garlic Tahini Sauce has been inspired by the Middle Eastern “Sayadieh Samak”, easy to make and just as delicious.

Course Main Course
Cuisine Mediterranean, Middle Eastern
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 2
Calories 642 kcal



  • 2 5 oz. white fish filets of choice; we used wild-caught basa
  • 1/4 cup oat flour gluten-free, optional if pan-fry
  • 1 tsp extra virgin olive oil
  • salt & pepper
  • 1 Tbsp cilantro chopped for garnish

Brown Rice

  • 1 cup brown rice
  • 2 Tbsp pine nuts
  • 2 large shallots sliced into strips
  • 1 Tbsp extra virgin olive oil or avocado oil

Creamy Lemon Garlic Tahini Sauce

  • 1 lemon juiced
  • 1/4 cup water
  • 4 Tbsp tahini
  • 1 Tbsp extra virgin olive oil
  • 1 clove garlic minced
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper freshly ground


  1. As the brown rice* takes the longest to cook (about 40 minutes), start by cooking it in a small pan according to package instructions first. While it is cooking, you can prepare the rest of the dish.
  2. Put all the sauce ingredients in a mixing jar and shake vigorously to combine. Set aside.

    Alternatively, you could place everything in a mini food processor or use a hand blender to puree until smooth.

  3. For Pan-Fried Fish:

    Take each filet and dredge in oat flour.

    Heat a pan over medium until piping hot. Add 1 Tbsp of oil.

    Bake fish for 3-5 minutes on each side until browned.

    For Baked Fish:
    Set the oven to 350F. Place the fish on your baking dish and brush it with 1 tsp olive oil, salt and pepper. Once the temperature has reached 350F, place the fish in the oven for about 12-20 minutes depending on the type & thickness of the fillets.
  4. Put the pine nuts in a dry skillet and cook over medium-low heat, stirring frequently, until golden in spots, about 3-4 minutes. Set aside.
  5. Now using the same skillet, put 1 tbsp of avocado or olive oil and cook the shallots until browned on medium heat, about 5-7 minutes.
  6. Once ready, place the fish on a plate and serve with brown rice topped with caramelized shallots and pine nuts and some fresh or sautéed spinach (optional). Garnish the dish with fresh cilantro and enjoy with as much of the creamy lemon garlic tahini sauce as you like. 

    *Note: 1 cup of brown rice, might leave you with left overs.

Recipe Notes

*Tip on cooking Brown rice for a nice nutty texture: Start by warming 1 Tbsp olive/avocado/coconut oil in your pan, add the rice dried and pan fry for about 5 minutes (careful not to burn the rice). Then add water and proceed as per the instructions. Once you put the lid on, do not open the lid or stir the rice until it is ready.

Naughty Nutrition

Naughty Nutrition


Submit a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating


Hey there health seeker!

We’ve found the best Dieticians, Nutritionists and Trainers to share their best practices to help you.

Together, as Naughty Nutrition, we’re 90% nutrition, 10% chocolate and 0% BS. We are here to break all the diet rules! Read more.


Learn To Cook


Kettle & Fire

Beef Chili with Bone Broth

Daily Harvest


And the ones you should avoid buying!

You're all set! Check your email for the deets.