Crispy Pan-Seared Basa with Garlicky Green Beans

This is an example of a meal that Solin would create to include in your personalized meal plan.

Crispy Pan-Seared Basa with Garlicky Green Beans

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Basa with Garlicky Green Beans

Enjoy this perfectly crispy basa fillet paired with vibrant, garlicky green beans. The fish is delicately coated in a light dusting of whole wheat flour and pan-seared to a golden finish, while the green beans are quickly sautéed with garlic and a hint of olive oil. It's a satisfying dish with a wonderful balance of textures and flavors.

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NUTRITION

458kcal
Protein
39.3g
Fat
23.1g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

7 oz Basa Fillet

1 cup Green Beans

2 tbsp Whole Wheat Flour

1 tbsp Olive Oil (for fish)

1 tsp Olive Oil (for green beans)

1 clove Garlic, minced

Pinch Salt

Pinch Black Pepper

1 Lemon Wedge

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PREPARATION

  • 1

    Pat the basa fillet dry with a paper towel, then season lightly with salt and pepper.

  • 2

    Place the whole wheat flour in a shallow dish and lightly dredge the fish on both sides to create a thin, even coating.

  • 3

    Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once hot, carefully add the basa fillet.

  • 4

    Pan-sear the fish for about 3-4 minutes per side until the coating is golden and crispy and the fish is opaque and flakes easily. Remove the fish from the pan and set aside.

  • 5

    In the same skillet, add 1 teaspoon of olive oil and the minced garlic. Sauté briefly until fragrant, about 30 seconds.

  • 6

    Add the green beans to the skillet, tossing them in the garlicky oil. Sauté for about 4-5 minutes until they are tender-crisp.

  • 7

    Plate the crispy basa fillet alongside the garlicky green beans and garnish with a lemon wedge for a bright finish. Serve immediately.

Crispy Pan-Seared Basa with Garlicky Green Beans

This is an example of a meal that Solin would create to include in your personalized meal plan.

Crispy Pan-Seared Basa with Garlicky Green Beans

YOUR SOLIN GENERATED RECIPE

Crispy Pan-Seared Basa with Garlicky Green Beans

Enjoy this perfectly crispy basa fillet paired with vibrant, garlicky green beans. The fish is delicately coated in a light dusting of whole wheat flour and pan-seared to a golden finish, while the green beans are quickly sautéed with garlic and a hint of olive oil. It's a satisfying dish with a wonderful balance of textures and flavors.

NUTRITION

458kcal
Protein
39.3g
Fat
23.1g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

7 oz Basa Fillet

1 cup Green Beans

2 tbsp Whole Wheat Flour

1 tbsp Olive Oil (for fish)

1 tsp Olive Oil (for green beans)

1 clove Garlic, minced

Pinch Salt

Pinch Black Pepper

1 Lemon Wedge

PREPARATION

  • 1

    Pat the basa fillet dry with a paper towel, then season lightly with salt and pepper.

  • 2

    Place the whole wheat flour in a shallow dish and lightly dredge the fish on both sides to create a thin, even coating.

  • 3

    Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once hot, carefully add the basa fillet.

  • 4

    Pan-sear the fish for about 3-4 minutes per side until the coating is golden and crispy and the fish is opaque and flakes easily. Remove the fish from the pan and set aside.

  • 5

    In the same skillet, add 1 teaspoon of olive oil and the minced garlic. Sauté briefly until fragrant, about 30 seconds.

  • 6

    Add the green beans to the skillet, tossing them in the garlicky oil. Sauté for about 4-5 minutes until they are tender-crisp.

  • 7

    Plate the crispy basa fillet alongside the garlicky green beans and garnish with a lemon wedge for a bright finish. Serve immediately.