This weekend, I decided to try my hand on a culinary adventure by preparing Keto parallel of Spicy Basa Fish, also known as catfish. Basa is a Malayali (Kerala) word for this catfish.
In my local market, I found it being sold as frozen fillets imported from Thailand and Vietnam. Its scientific name is Pangasius bocourti, and it is also popular by other names like Swai, Vietnamese cobbler and Pangasius.
Catfish is truly a remarkable fish, boasting zero carbs. Isn’t that fantastic? Not only that, it is also a great source of protein, making it a perfect addition to a Ketogenic diet. Another advantage is that it is relatively low in calories, allowing you to enjoy it in generous portions.
When it comes to cooking this versatile fish, you have several methods to choose from. Whether you prefer grilling, pan-frying, or baking, the possibilities are endless.
Today I have made it in an Indian spicy style. Very few ingredients were required, and the fish turned out to be absolutely delicious. All you need to do is ensure that the fish is fresh.
| Prep Time | 20 minutes |
| Cook Time | 30 minutes (after marinating for 2 hours) |
| Serves | 6 people |
Contents
Ingredients
For Basa Fish
- 1.5 kg Basa Fish Fillets
- 3 medium-sized raw eggs, lightly beaten
- 1 cup (0.24 liters) chopped fresh Coriander or Cilantro
- 1 tsp Coriander powder
- 1 tsp Red Chilly Powder
- 1 tsp Garam Masala
- 1.5 tsp Dry Mango powder/Amchoor, optional
- 2 tbsp fresh Garlic paste
- 5 tablespoon Coconut oil for frying
- Salt to taste
For Broccoli in Cheese Sauce
- 1 cup florets of Broccoli / about 100 to 150 gm
- 2 slices of Go Cheese
- 1 tsp Garlic powder (according to your taste)
- 1 tbsp Amul Butter
- ½ tsp dried Oregano
Nutritional facts
In Keto Spicy Basa Fish
| Calories | 335 |
| Proteins | 34 grams |
| Carbs | 2 grams |
| Fats | 20 grams |
| Potassium | 59 mg |
In Keto Broccoli in Cheese Sauce
| Calories | 252 |
| Proteins | 9 grams |
| Carbs | 6 grams |
| Fats | 13 grams |
Making Basa Fish
1. Rub fish pieces with salt, lemon juice and wash well. Pat dry.
2. Beat the eggs lightly.
3. Add fresh coriander, garlic paste, salt, red chili powder, dhania powder, amchoor powder and garam masala, to the eggs. Mix well.
4. Add the fish to this marinade and let it sit in the fridge for two to three hours.
5. Heat olive oil in a wok. Pick the fish pieces, leave the extra marinade behind and fry till golden. Keep it aside.
6. Heat another pan and add some more oil.
7. Add the fried fish to the pan and toss lightly.
8. Pour the remaining marinade on the fish. Cook covered on low heat for five to six minutes.
9. Turn once or twice
10. Serve hot with chopped coriander as garnish.
Tip: The recipe might seem very hot, but in fact the amchoor or dry mango powder is successful in cutting down the spice level to a large extent — Priya Dogra.
Keto Broccoli in Cheese Sauce
The second recipe today is of Broccoli in an easy cheese sauce. In fact, I had so much fish for lunch that I decided to go veg for dinner. This is my version of a quick and stir-fried broccoli. Takes just ten minutes to make it.
- Prep time: 10 Minutes
- Cook time: 10 Minutes
- Serves: 1
Broccoli in Cheese Sauce making process
1. Blanch the broccoli in boiling water for five to seven minutes.
2. Drain and wash under cold water, to stop cooking.
3. In a pan, heat the butter, add the oregano and garlic powder.
4. Add the cheese slices and cook for a minute or so on low heat.
5. Drop the broccoli and toss it nicely. Ensure that the florets are covered with the sauce.
6. Serve hot.
