Basa Fish (100 G)

Choose plain grilled, baked, or steamed basa rather than breaded or battered preparations.

Avoid sweet sauces, marinades, ketchup, and sugary drinks with the meal; use lemon, herbs, garlic, chili, or vinegar-based seasoning instead.

Pair the fish with non-starchy vegetables such as broccoli, spinach, zucchini, cauliflower, or green beans.

Replace large portions of white rice, fries, or white bread with a smaller serving of lentils, chickpeas, or quinoa.

Add healthy fats such as avocado, olive oil, or a small handful of nuts to slow digestion and promote fullness.

Keep the fish portion moderate and take a 10–20 minute easy walk after eating, if appropriate for you.