Grilled Basa Fish with Tzatziki & Sautéed Veggies is a light, flavorful, and nutritious meal perfect for seafood lovers. The tender basa fillets are marinated in a fragrant blend of garlic, paprika, and herbs before being grilled to perfection. Served alongside refreshing homemade tzatziki sauce and sautéed vegetables, this dish is a wholesome and satisfying option for lunch or dinner.
Why You’ll Love This Recipe
- Light & Healthy – This dish is low in calories yet packed with flavor and nutrients.
- Quick & Easy – Ready in under an hour, making it perfect for busy weeknights.
- Rich in Protein – Basa fish is a lean source of protein, making this a great high-protein meal.
- Mediterranean-Inspired Flavors – The combination of grilled fish, tzatziki, and sautéed vegetables brings a refreshing and aromatic taste.
- Customizable – You can adjust the marinade, use different vegetables, or swap the basa for another white fish.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
For the Grilled Basa Fish:
- 6-8 basa fish fillets
- 6-7 garlic cloves, minced
- 1 teaspoon paprika powder
- 1 teaspoon mixed herbs
- 1 teaspoon lemon juice
- 2 tablespoons vegetable oil
- 1 tablespoon butter
- Salt, as required
- A handful of fresh coriander leaves, chopped
For the Sautéed Veggies:
- 1 cup mixed vegetables (green beans, carrots, peas, corn)
- 1 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
For the Tzatziki Sauce:
- 1 cup Greek yogurt
- ½ cucumber, grated
- 1 garlic clove, minced
- 1 teaspoon lemon juice
- ½ teaspoon salt
- 1 tablespoon fresh mint or dill, chopped
Directions
- Prepare the Marinade: Blend the garlic and coriander into a paste. In a bowl, mix this paste with salt, paprika, mixed herbs, lemon juice, and 1 tablespoon of oil. Coat the basa fillets and let them marinate for 30 minutes.
- Grill the Fish: Heat a grill pan with the remaining oil and butter. Cook the marinated fish fillets over medium heat for 3-4 minutes per side, until golden brown and fully cooked.
- Sauté the Vegetables: Heat olive oil in a pan, add the mixed vegetables, and season with salt, pepper, and garlic powder. Sauté for 5-6 minutes until tender.
- Make the Tzatziki: In a bowl, mix Greek yogurt, grated cucumber, garlic, lemon juice, salt, and fresh herbs. Stir well and refrigerate until serving.
- Serve & Enjoy: Plate the grilled basa fish with sautéed veggies and a side of tzatziki sauce. Garnish with fresh coriander and enjoy!
Servings and Timing
- Servings: 4
- Prep Time: 10 minutes
- Marinating Time: 30 minutes
- Cooking Time: 15 minutes
- Total Time: 55 minutes
- Calories: 320 kcal per serving
Variations
- Spicier Version: Add chili flakes or cayenne pepper to the marinade for a spicy kick.
- Different Fish Options: Swap basa for tilapia, cod, or halibut.
- Oven-Baked Alternative: Bake the marinated fish at 375°F (190°C) for 12-15 minutes instead of grilling.
- Dairy-Free Tzatziki: Use coconut or almond-based yogurt instead of Greek yogurt.
- Additional Vegetables: Add zucchini, bell peppers, or mushrooms for more variety.
Storage/Reheating
- Refrigeration: Store leftover fish, tzatziki, and vegetables in separate airtight containers in the refrigerator for up to 3 days.
- Freezing: The grilled fish can be frozen for up to 2 months, but the tzatziki sauce is best made fresh.
- Reheating:
- Stovetop: Reheat the fish in a skillet over medium heat for a few minutes.
- Oven: Warm in a 350°F (175°C) oven for 10 minutes.
- Microwave: Heat in short intervals, but be careful not to overcook the fish.
FAQs
Can I use frozen basa fillets?
Yes, but make sure to thaw them completely and pat them dry before marinating.
What herbs work best in the marinade?
A mix of oregano, thyme, and parsley works well, but you can use any dried or fresh herbs you prefer.
Can I grill the fish on an outdoor barbecue?
Absolutely! Cook over medium heat on a well-oiled grill for 3-4 minutes per side.
How do I prevent the fish from sticking to the pan?
Use a non-stick grill pan or make sure your pan is well-oiled before adding the fish.
Is this recipe low-carb?
Yes, this meal is naturally low in carbs, making it a great option for those on a low-carb diet.
Can I make the tzatziki sauce ahead of time?
Yes, tzatziki can be prepared a day in advance and stored in the refrigerator.
What can I serve with this meal besides veggies?
Serve it with quinoa, rice, couscous, or a fresh side salad for more variety.
How do I know when the fish is done cooking?
The fish should flake easily with a fork and reach an internal temperature of 145°F (63°C).
Can I air-fry the fish instead of grilling?
Yes, cook the marinated fish in an air fryer at 375°F (190°C) for 8-10 minutes, flipping halfway through.
Can I double the recipe for meal prep?
Yes, you can double the ingredients and store leftovers for easy meal prep throughout the week.
Conclusion
Grilled Basa Fish with Tzatziki & Sautéed Veggies is a flavorful, nutritious, and easy-to-make meal that’s perfect for any occasion. Whether you’re looking for a light dinner, a healthy meal prep option, or a Mediterranean-inspired dish, this recipe delivers fresh flavors and satisfying textures. Try it today and enjoy a delicious, wholesome meal!
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Grilled Basa Fish with Tzatziki & Sautéed Veggies
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
Tender and flavorful basa fish fillets marinated with garlic, paprika, and herbs, then grilled to golden perfection. Served with a refreshing tzatziki sauce and sautéed vegetables, this dish is a wholesome, high-protein, and low-carb meal packed with fresh flavors.
Ingredients
For the Grilled Basa Fish:
- 6–8 basa fish fillets
- 6–7 cloves garlic, minced
- 1 teaspoon paprika powder
- 1 teaspoon mixed herbs
- 1 teaspoon lemon juice
- 2 tablespoons vegetable oil
- 1 tablespoon butter
- Salt, as required
- A handful of fresh coriander leaves, chopped
For the Sautéed Veggies:
- 1 cup mixed vegetables (green beans, carrots, peas, corn)
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
For the Tzatziki Sauce:
- 1 cup Greek yogurt
- 1/2 cucumber, grated
- 1 garlic clove, minced
- 1 teaspoon lemon juice
- 1/2 teaspoon salt
- 1 tablespoon fresh mint or dill, chopped
Instructions
-
Prepare the Marinade:
- Blend garlic and coriander into a paste.
- In a bowl, mix the paste with salt, paprika, mixed herbs, lemon juice, and 1 tablespoon of oil.
- Coat the basa fillets in the marinade and let sit for 30 minutes.
-
Grill the Fish:
- Heat a grill pan with the remaining oil and butter.
- Cook the marinated fish fillets over medium heat for 3-4 minutes per side, until golden brown and cooked through.
-
Sauté the Vegetables:
- Heat olive oil in a pan.
- Add mixed vegetables and season with salt, pepper, and garlic powder.
- Sauté for 5-6 minutes until tender.
-
Make the Tzatziki Sauce:
- In a bowl, mix Greek yogurt, grated cucumber, garlic, lemon juice, salt, and fresh herbs.
- Stir well and refrigerate until serving.
-
Serve & Enjoy:
- Plate the grilled basa fish with sautéed veggies and a side of tzatziki sauce.
- Garnish with fresh coriander and serve immediately.
Notes
- For extra grill marks and smoky flavor, use an outdoor grill instead of a pan.
- Swap basa fish with tilapia, cod, or halibut if preferred.
- Add a pinch of chili flakes for a spicier kick.
- Serve with quinoa, brown rice, or a fresh salad for a complete meal.
- Prep Time: 10 minutes
- Marinate Time: 30 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
