Tomatillo-Smothered Basa Fillets
Tomatillo-Smothered Basa Fillets feature flaky swai gently cooked and bathed in a tangy, pepper-laced tomatillo sauce balanced with lime and cilantro. The bright heat from jalapeño complements the mild fish, while aromatic rice rounds out each bite. Serve this for a lively weeknight dinner or a casual weekend meal when you want something fresh and vibrant without feeling heavy.
- Prep20 mins
- Cook30 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tomatillo-Smothered Basa Fillets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 9 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 41
- Heart Health
- 34
- Metabolic
- 32
- Digestive
- 34
- Inflammatory
- 43
- Performance
- 47
- General Wellness
- 1
Combine the rice, water, and bouillon in a saucepan. Bring to a boil, then cover and lower the heat to low. Simmer for 15 minutes, or until the rice is tender and the water is absorbed. Set aside.
- 2
Meanwhile, bring about 2 inches of water to a boil in a large pot. Add the jalapenos and cook for 5 minutes, then add the tomatillos. Boil for 5 more minutes. Remove the tomatillos with a slotted spoon and transfer them to a blender. Add 1 clove of garlic, salt, and 1 or 2 jalapenos. Puree until smooth, then taste and blend in more jalapeno if desired. Set aside.
- 3
Heat the corn oil in a large skillet over medium heat. Add the onions and 1 clove of garlic; cook and stir until fragrant. Add the fish fillets and cook for about 2 minutes per side. Pour in the tomatillo sauce, then mix in the cilantro and lime juice. Simmer for a few minutes, or place under a broiler until the fish flakes easily with a fork.
- 4
Serve the fish immediately on a bed of rice. Spoon the sauce over the top. Enjoy with your favorite ice-cold beverage. Good appetite!
- Calories 374.29 kcal Moderate 19%
- Protein 19.07 g Good Source 38%
- Carbohydrate 62.34 g 23%
- Total Fat 4.61 g Moderate 6%
- Saturated Fat 0.96 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 45.36 mg Moderate 15%
- Sodium 771.43 mg High 34%
- Dietary Fiber 4.07 g Moderate 15%
- Total Sugars 8.13 g --
- Added Sugars 4.15 g Moderate 8%
- Calcium 64.77 mg Low Source 5%
- Iron 1.93 mg Moderate 11%
- Potassium 551.25 mg Moderate 12%
- Vitamin A 18.45 mcg Low Source 2%
- Vitamin C 21.8 mg Good Source 24%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Tomatillo Smothered Basa Fillets is made with 13 ingredients and serves 6. It takes about 50 mins and is rated easy. Key ingredients include Chicken Bouillon, Corn Oil, Diced Onion, and Fresh Cilantro. Each serving provides about 374.29 kcal, and is a good source of protein.
Recipe Questions
- What is Tomatillo-Smothered Basa Fillets made of?
- The main ingredients are Chicken Bouillon, Corn Oil, Diced Onion, Fresh Cilantro, Garlic. The full list of 13 is above.
- How long does it take to make Tomatillo-Smothered Basa Fillets?
- About 50 mins in total: 20 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 374.29 kcal. The full nutrition breakdown is above.
- Is Tomatillo-Smothered Basa Fillets easy to make?
- This recipe is rated easy, with 13 ingredients and 4 steps.
- Is Tomatillo-Smothered Basa Fillets healthy?
- Tomatillo-Smothered Basa Fillets has an easyChef Pro health score of 50/100. Per serving, it provides 374.29 calories and 19.07 g of protein, or 38% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 771.43 mg (34% of the Daily Value) and added sugars at 4.15 g (8% of the Daily Value). It contains Citrus, Fish, Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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