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This is definitely one of my go-to meal prep meals. Great macros, really filling, and tastes amazing!

Basa fillets are a budget-friendly fish option, a flaky white fish with a delicate flavor similar to cod. Find frozen at Aldi for only $6.99 for a package of 6 (1kg). I don't like fish that tastes too "fishy" but basa fillets are one of the few I can eat fried in a pan with only salt and pepper. I usually defrost them on a Sunday, fry them up and have them as meal prep for the week at work.

446 Cals, 46g Protein, 8g fat and 45g carbs

This recipe is quick, super easy to make, and full of healthy micronutrients!

Basa Fillets with Rice, Air-fried Veggies and Rice


  • 150g Cooked Rice

  • 100g Marked Fare Winter Vegetables (Aldi)

  • 10ml Soy Sauce

  • Salt & Pepper

  • Cooking Spray

  • 2 Basa Fillets


  1. Defrost the basa fillets

  2. Pat the fillets dry with a paper towel

  3. Air-fry vegetables for 20 min in the air-fryer, 240C (on ours).

  4. Heat cooking spray in a large frying pan over high heat. Season the basa fillets with salt and pepper. Fry for 30 secs over high heat, then reduce the heat to medium-high and fry for a further 2 mins on each side, or until golden and cooked through.

  5. Add 150g of cooked rice in your lunch container, basa fillets, air-fried vegetables and 10ml soy sauce (I usually add the soy sauce in the morning before going to work as I feel it keeps the fillets more crispy.


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