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fish lemon garlic tahini

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

Ingredients

Fish

  • 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

Creamy Lemon Garlic Tahini Sauce

Directions

  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.

Nutrition Facts
Pan Fried Basa With Lemon Garlic Tahini Sauce
Amount Per Serving
Calories 642 Calories from Fat 387
% Daily Value*
Total Fat 43g 66%
Saturated Fat 5g 25%
Sodium 312mg 13%
Potassium 582mg 17%
Total Carbohydrates 95g 32%
Dietary Fiber 7g 28%
Sugars 1g
Protein 16g 32%
Vitamin C 36.8%
Calcium 9.6%
Iron 25.1%
* Percent Daily Values are based on a 2000 calorie diet.