eCook Meal
Flakey Basa & Baby Carrots
with a creamy cumin yoghurt, spring onion & fresh mint
An easy take on fine dining. Beautiful basa fillet on a bed of roasted carrots with cumin & chilli yoghurt, sprinkled with fresh mint and spring onion for a bite!
Serving guide
Choose your portion size.
LET’S RAISE A ROAST
Preheat the oven to 200°C. Place the Butternut half moons and halved baby carrots on a roasting tray. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until softened and starting to caramelise, shifting halfway.
YOU CUMIN WITH?
Place a pan over a medium-high heat. Add the cumin seeds and toast for 1-2 minutes, until fragrant, shifting occasionally. Remove from the pan on completion. Once cooled slightly, place on a chopping board and using the back of a knife, gently crush the toasted cumin seeds until powdered. Alternatively, use a pestle and mortar if you have one.
YAY FOR Yoghurt
In a bowl, add the Yoghurt, the sliced chilli (to taste), the lemon zest (to taste), a squeeze of lemon juice, ½ the sliced mint, a drizzle of olive oil, seasoning and the crushed cumin seeds (to taste). Mix until fully combined.
IT’S O-FISH-AL
Pat the basa dry with some paper towel and coat in the seafood rub and seasoning. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden. Remove from the pan on completion.
LET’S PLATE, CHEF!
Plate up your beautiful basa. Dollop on the cumin Yoghurt. Side with the roast veg and rinsed salad leaves. Sprinkle over the sliced spring onion and the remaining mint. Serve with a lemon wedge. Stunning, Chef!
LET’S RAISE A ROAST
Preheat the oven to 200°C. Place the Butternut half moons and halved baby carrots on a roasting tray. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until softened and starting to caramelise, shifting halfway.
YOU CUMIN WITH?
Place a pan over a medium-high heat. Add the cumin seeds and toast for 1-2 minutes, until fragrant, shifting occasionally. Remove from the pan on completion. Once cooled slightly, place on a chopping board and using the back of a knife, gently crush the toasted cumin seeds until powdered. Alternatively, use a pestle and mortar if you have one.
YAY FOR Yoghurt
In a bowl, add the Yoghurt, the sliced chilli (to taste), the lemon zest (to taste), a squeeze of lemon juice, ½ the sliced mint, a drizzle of olive oil, seasoning and the crushed cumin seeds (to taste). Mix until fully combined.
IT’S O-FISH-AL
Pat the basa dry with some paper towel and coat in the seafood rub and seasoning. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden. Remove from the pan on completion.
LET’S PLATE, CHEF!
Plate up your beautiful basa. Dollop on the cumin Yoghurt. Side with the roast veg and rinsed salad leaves. Sprinkle over the sliced spring onion and the remaining mint. Serve with a lemon wedge. Stunning, Chef!
LET’S RAISE A ROAST
Preheat the oven to 200°C. Place the Butternut half moons and halved baby carrots on a roasting tray. Coat in oil and seasoning. Roast in the hot oven for 35-40 minutes until softened and starting to caramelise, shifting halfway.
YOU CUMIN WITH?
Place a pan over a medium-high heat. Add the cumin seeds and toast for 1-2 minutes, until fragrant, shifting occasionally. Remove from the pan on completion. Once cooled slightly, place on a chopping board and using the back of a knife, gently crush the toasted cumin seeds until powdered. Alternatively, use a pestle and mortar if you have one.
YAY FOR Yoghurt
In a bowl, add the Yoghurt, the sliced chilli (to taste), the lemon zest (to taste), a squeeze of lemon juice, ½ the sliced mint, a drizzle of olive oil, seasoning and the crushed cumin seeds (to taste). Mix until fully combined.
IT’S O-FISH-AL
Pat the basa dry with some paper towel and coat in the seafood rub and seasoning. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden. You may need to do this step in batches. Remove from the pan on completion.
LET’S PLATE, CHEF!
Plate up your beautiful basa. Dollop on the cumin Yoghurt. Side with the roast veg and rinsed salad leaves. Sprinkle over the sliced spring onion and the remaining mint. Serve with a lemon wedge. Stunning, Chef!
LET’S RAISE A ROAST
Preheat the oven to 200°C. Place the Butternut half moons and halved baby carrots on a roasting tray. Coat in oil and seasoning. Roast in the hot oven for 35-40 minutes until softened and starting to caramelise, shifting halfway.
YOU CUMIN WITH?
Place a pan over a medium-high heat. Add the cumin seeds and toast for 1-2 minutes, until fragrant, shifting occasionally. Remove from the pan on completion. Once cooled slightly, place on a chopping board and using the back of a knife, gently crush the toasted cumin seeds until powdered. Alternatively, use a pestle and mortar if you have one.
YAY FOR Yoghurt
In a bowl, add the Yoghurt, the sliced chilli (to taste), the lemon zest (to taste), a squeeze of lemon juice, ½ the sliced mint, a drizzle of olive oil, seasoning and the crushed cumin seeds (to taste). Mix until fully combined.
IT’S O-FISH-AL
Pat the basa dry with some paper towel and coat in the seafood rub and seasoning. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden. You may need to do this step in batches. Remove from the pan on completion.
LET’S PLATE, CHEF!
Plate up your beautiful basa. Dollop on the cumin Yoghurt. Side with the roast veg and rinsed salad leaves. Sprinkle over the sliced spring onion and the remaining mint. Serve with a lemon wedge. Stunning, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R252.09
for 4 servings · R63.02 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Fresh Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
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Cumin Seeds needs 20 mlCumin Seeds 40 g R40.99 · whole pack (size can't be divided)R40.99
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Fresh Mint needs 15 gFresh Mint 20 g 20 g at R14.99 · 75% of packR11.24
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Butternut needs 1 kgButternut 2.5 kg 2.5 kg at R54.99 · 40% of packR22.00
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Baby Carrots needs 400 gFreshly Frozen Peas, Baby Carrots & Sweetcorn Kernels 1 kg 1 kg at R64.99 · 40% of packR26.00
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Low Fat Plain Yoghurt needs 200 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 67% of packR13.33
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Basa Fillets needs 4Basa Fillets Avg 300 g R87.00 · whole pack (size can't be divided)R87.00
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Spring Onions needs 4Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
Not in the Woolies basket — source these elsewhere:
- NOMU Seafood Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Flakey Basa & Baby Carrots?
The preparation time for Flakey Basa & Baby Carrots with a creamy cumin yoghurt, spring onion & fresh mint is between 20 and 35 minutes.
What is the total time required to make Flakey Basa & Baby Carrots with a creamy cumin yoghurt, spring onion & fresh mint?
The total time required to make Flakey Basa & Baby Carrots with a creamy cumin yoghurt, spring onion & fresh mint is between 40 and 60 minutes.
How many servings does Flakey Basa & Baby Carrots provide?
4 servings
What are the main ingredients in Flakey Basa & Baby Carrots?
Baby Carrot, Basa Fillet, Butternut, Chilli, Cumin Seed, Fresh Mint, Lemon, NOMU Seafood Rub, Salad Leaves, Spring Onion, Yoghurt
What is the nutritional information of Flakey Basa & Baby Carrots?
Calories: 443, Carbs: 55 grams, Fat: grams, Protein: 42.8 grams, Sugar: 13.7 grams, Salt: 803 grams
How do I prepare Flakey Basa & Baby Carrots?
LET’S RAISE A ROAST: Preheat the oven to 200°C. Place the butternut half moons and halved baby carrots on a roasting tray. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until softened and starting to caramelise, shifting halfway. LET’S PLATE, CHEF!: Plate up your beautiful basa. Dollop on the cumin yoghurt. Side with the roast veg and rinsed salad leaves. Sprinkle over the sliced spring onion and the remaining mint. Serve with a lemon wedge. Stunning, Chef! IT’S O-FISH-AL: Pat the basa dry with some paper towel and coat in the seafood rub and seasoning. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden. Remove from the pan on completion. YAY FOR YOGHURT: In a bowl, add the yoghurt, the sliced chilli (to taste), the lemon zest (to taste), a squeeze of lemon juice, ½ the sliced mint, a drizzle of olive oil, seasoning and the crushed cumin seeds (to taste). Mix until fully combined. YOU CUMIN WITH?: Place a pan over a medium-high heat. Add the cumin seeds and toast for 1-2 minutes, until fragrant, shifting occasionally. Remove from the pan on completion. Once cooled slightly, place on a chopping board and using the back of a knife, gently crush the toasted cumin seeds until powdered. Alternatively, use a pestle and mortar if you have one.
What should be prepared from my kitchen to make Flakey Basa & Baby Carrots?
Baby Carrot, Basa Fillet, Butternut, Chilli, Cumin Seed, Fresh Mint, Lemon, NOMU Seafood Rub, Salad Leaves, Spring Onion, Yoghurt
How many calories does Flakey Basa & Baby Carrots have?
443 calories
How much fat content does Flakey Basa & Baby Carrots have?
grams