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Home » Healthy Recipe Ideas – Cooked Basa Fish With Sweet Potatoes

Healthy Recipe Ideas – Cooked Basa Fish With Sweet Potatoes


Whether you are trying to improve natural muscle growth or lose weight nutrition is an important asset that must never be taken for granted. This is why I decided that it would be a good idea to share my easy, healthy dinner recipe idea that will help you out! This delicious meal takes no longer than 40-45 minutes to prepare and is extremely healthy, nutritional and packed with micronutrients and macronutrients!


Calories: 300kcal

Carbohydrates: 60g

Protein: 25g

Fats: 3.7g

As well as the macronutrients displayed above it is always important to pay attention the micronutrients as they carry a lot of healthy benefits and without doubt benefit weight loss/muscle development.

The meal is has really good source of:

Vitamin A , Vitamin C, Iron, Potassium, Niacin, Biotin, Zinc, Magnesium and Calcium as well as a healthy dose of healthy fish oils rich of Omega 3 and Omega 6 fatty acids.




2 Boneless and Skinless Basa fillets

400g of sweet potatoes (roughly 2-3 sweet potatoes)

2 Tbsp olive oil

100g of spinach

3 tomatoes

1 green bell pepper

Garlic powder

Black pepper seasoning

Coriander seasoning

Red pepper seasoning


There are three different elements to this recipe – the basa fish (Pangasius bocourti), roasted sweet potatoes and spinach and tomato salad with feta cheese. So what we are going to do is go through the elements separately.

First, you need to preheat the oven at 200C°. Afterwards, when you get your pan, make sure that it is covered in either cooking oil (by preference olive oil or coconut oil) so that this way nothing will stick to the pan and it will give the fish that lovely olive scented flavor and will enrich the meal in healthy Omega-3 and Omega-6 fatty acids which are very helpful for improving your metabolic rate, can stimulate body fat conversion into energy, and helps you maintain an overall healthy heart.

If you, however, prefer to not add any bonus calories to the mix you can always use a spraying, which will have the same purpose as the oil.

Place the two basa fish fillets in the pan.

What you need to do next is in a little container, a bowl of some sort, add in a little bit of olive oil and mix in the garlic powder (1 pinch), black pepper (1 pinch), red pepper (1 pinch) and coriander seasoning (1 pinch). Mix everything up and use a basting brush to smear the combined ingredients on top of the basa fillets.

Place the two fillets in the oven for approximately 30-35 minutes.

Next comes the sweet potatoes. You don’t need to peel the sweet potatoes, because that’s where most of their fiber and vitamin’s are hidden, but if you prefer to consume them in a peeled fashion then you can go ahead and do that. I personally prefer leaving the potato flesh on as it makes it more crunchy.

You would want to cut the potatoes in thin slices, not too thin, somewhere around 4mm. Place the potatoes in the another tray that you have either smeared with oil or used cooking spray and set in the oven for another 30-35 minutes. You can drizzle some black pepper or salt on top of them, but be careful. I do understand that you do not have a large enough oven this may come as an issue as you would have to wait for the fish to be prepared first and then the potatoes. I do caution you to not put both at the same time as the fish will give out a bad smell to the potatoes.

Once you have placed the potatoes the one last element remaining is the salad. Not too much science behind the salad, all you need to do is sprinkle cut everything in a matter that it would be convenient for you to consume and mix everything up.

Add a little bit of olive oil so that you give it a nice flavor and benefit even more from the healthy fatty acids and poly/mono unsaturated fatty acids.

The last bit is the feta cheese. I prefer adding it to my salad as a complementary element of the dish as it makes the whole thing taste better and is rich of important dietary nutrients such as biotin, vitamin B6-B12, iron, etc.

And there you have it in approximately 40-45 minutes worth of preparation your meal is ready to serve. Rich of important macronutrients and micronutrients this one meal will deliver a lot to the table.

The best part is that it’s extremely simple to prepare and does not require expertise or any special knowledge in the field. You get a tasty, healthy, easy and quick meal that will benefit your diet by boosting up your metabolism and delivering high quality nutrients that will help you lose fat and gain muscle (depending what is your goal).



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