Tomato Basa Fish Recipe - Easy High Protein Low Calorie Weight Loss Dinner
Tomato Basa Fish - Professional Recipe
INGREDIENTS:
For the Basa Fish Marinade:
400g basa fish fillet (cut into chunks)
1 tablespoon cooking wine/rice wine
1 tablespoon cornstarch
1/2 teaspoon black pepper powder
1/2 teaspoon salt
Water for marinating (optional)
For the Tomato Sauce:
3-4 medium ripe tomatoes (or 400g canned tomatoes)
3 cloves garlic (minced)
2 green onions/scallions (1 chopped, 1 for garnish)
1 tablespoon tomato paste/sauce
1 tablespoon light soy sauce
1 tablespoon oyster sauce
1/4 cup water
1 teaspoon salt (for tomatoes)
2 tablespoons neutral oil
White pepper to taste
STEP-BY-STEP INSTRUCTIONS:
Step 1: Prepare & Marinate the Basa Fish
Cut 400g fresh basa fish fillet into bite-sized chunks (about 2-3 inches)
Place fish chunks in a mixing bowl
Add 1 tablespoon cooking wine (or rice wine/shaoxing wine)
Add 1 tablespoon cornstarch
Sprinkle 1/2 teaspoon black pepper powder
Add 1/2 teaspoon salt
Gently mix with your hands, coating all pieces evenly
Cover and marinate in the refrigerator for 20 minutes
This tenderizes the fish and helps it stay moist during cooking
Step 2: Prepare Aromatics
Mince 3 cloves garlic into small pieces
Chop 1 green onion into small rings (save the white part separate)
Cut tomatoes into quarters or chunks
Have all ingredients prepped and ready (mise en place)
Step 3: Heat Oil & Stir-Fry Garlic and Green Onion
Heat a large pan or wok over medium-high heat
Add 2 tablespoons neutral oil
Once oil is hot, add minced garlic and white part of green onion
Stir-fry for 30 seconds until fragrant
The aroma should be noticeable
Step 4: Add Tomatoes
Add cut tomato chunks to the pan with garlic
Stir-fry over medium-high heat for 2-3 minutes
The tomatoes will begin to soften and break down
Add 1 teaspoon salt to the tomatoes
Professional tip: Adding salt helps the tomatoes release their juices quickly
Continue stir-frying gently, breaking up tomato pieces as they cook
Cook until tomatoes are very soft and release significant juice (3-4 minutes total)
You should see a reddish-orange liquid forming in the pan
Step 5: Add Tomato Paste
Add 1 tablespoon tomato paste/sauce to the tomato mixture
Stir well to combine and distribute evenly
Cook for 30 seconds to incorporate the paste flavor
The sauce should become deeper in color and richer in flavor
Step 6: Season the Sauce (Layering Flavors)
Add 1 tablespoon light soy sauce
Stir and let cook for 10 seconds
Add 1 tablespoon oyster sauce
Stir well to combine
These two sauces add umami depth and savory complexity
Step 7: Add Water
Pour in 1/4 cup water (approximately 60ml)
Stir well to create a cohesive sauce
The sauce should be slightly broth-like but still chunky with tomato
Bring to a gentle simmer
Step 8: Add Marinated Basa Fish
Carefully add the marinated basa fish chunks to the tomato sauce
Gently stir to distribute the fish evenly throughout the sauce
Make sure each piece is coated with sauce
Do not stir aggressively as the fish is delicate and may break apart
Step 9: Simmer the Fish
Reduce heat to medium
Simmer gently for 5 minutes
Do NOT bring to a rolling boil—gentle heat prevents the fish from becoming tough
Stir gently once or twice during cooking
The fish is done when it becomes opaque and flakes easily with a fork
The sauce should reduce slightly and become more concentrated
Step 10: Final Taste & Adjust
Taste the dish and adjust seasoning as needed
Add more salt if too bland
Add white pepper for subtle heat
Add a touch more soy sauce if you want deeper umami
Step 11: Finish with Green Onion Garnish
Remove from heat
Sprinkle generously with the reserved chopped green onion (green parts)
The fresh green onion adds brightness and visual appeal
Gently stir to incorporate some of the garnish
Step 12: Plate & Serve
Transfer to serving bowls or plates
Ladle sauce over the fish
Ensure each portion has fish and plenty of tomato sauce
Garnish top with remaining green onion rings
Serve immediately while hot
Perfect with steamed white rice
