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!
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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