Basa Fish, Root Vegetable Mash & Superfood Veg

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Calories: 723 kcal (or 499kcal)

Macros: 56g Protein, 87g Carb & 25g Fat


Basa Fillets are surprisingly rich and tasty given their pale colouring. Better than cod in my opinion, and sit closely to Sea Bass in flavour. Get some butter over these fillets and they taste great. In this Dinner meal, we opted for a lower calorie and lighter alternative to regular White or Sweet Potato Mash. Instead, here you have a Root Vegetable mix of Carrot and Swede, which is sweet, similar in texture to regular mash but with less starchy weight. Cut through that sweetness with Tender Stem Broccoli and delicious Sweetfire Baby Beetroots, and you have a low calorie and feel-good dinner.

You may wish to reduce the volume, which you can do by dropping down to 300g of Root Vegetable Mix and 1x Basa Fillet. This will save you 224 calories.


  • Basa Fillets without Skin – 2x Fillets, ~265g
  • Butter – 20g (for Basa and Mash)
  • Root Vegetables Mixed Bag – 600g
  • Tender Stem Broccoli – 100g
  • Spicy Sweetfire Baby Beetroots – 90g
  • To Flavour – Cumin, Turmeric, Salt and Pepper


Basa fish, like most white fish, is lean and very healthy, and has a nice bite without being too fishy. You get a great portion of indigestible fibre and prebiotic benefits for your guts’ microbiome (i.e. feeding the beneficial bacteria), that come with Swede, Carrots & Broccoli. Broccoli also brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium, whilst carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin. Beetroot is a good source of iron, nitrates, betaine, magnesium and other antioxidants, in addition to helping lower blood pressure and boost exercise performance.

Basa Fillets, Root Vegetable Mash & Superfood Veg

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