Lemon Seasoned Bassa / Salmon with Salad, Corn + Mash

This is a simple one. It almost doesn’t need a recipe. But for those who really want one (me in a previous life), here it is!

My kids (except one) love this meal. It’s a bit nostalgic for our family.

Lemon Seasoned Bassa / Salmon with Salad + Mash

Prep Time: 5 minutes
Cook Time: 15 minutes
20 minutes


  • ½ corn cob per person
  • mashed potato or rice, or neither! Sometimes we just have fish, salad and corn on the cob.
  • 1-2 fillet fish per person (my go-to is a mixture of bassa and salmon)
  • 1 simple salad my go-to when I'm just not feeling it: sliced cucumber, halved cherry tomatoes (or wedges of regular tomatoes), lettuce/spinach. No dressing. Or just squeeze some of the lemon from the fish on it. It's ok to keep it simple. Alternatively, get fancy if you like!


  • 1. Defrost fish in the morning by popping it in the fridge for the day (on a plate so it doesn't create a puddle in your fridge!). If your basa isn't fully defrosted, it will seep liquid into the pan while cooking and end up 'boiling' rather than frying. It isn't the end of the world, but it won't taste as good.
  • 2. If making mashed potato, get the potatoes on to boil first. See notes for tips.
  • 3. If making corn on the cob, get them on next. See kettle tip in notes.
  • 4. Season one side of each fish fillet with salt and pepper.
  • 5. Preheat pan to quite hot, add a slug of extra virgin olive oil (and some butter if you like).
  • 6. Place each fish fillet on the pan, seasoned-side down. Don't touch it again until you see white creeping up past the half-way mark on the side of the fish.
  • 7. While you're waiting, season the other side with salt and pepper, prep your simple salad and progress your potato mash.
  • 8. Flip your fish, and again, don't touch it. While it's cooking, squeeze lemon juice over it. Keep prepping your salad and mash.
  • 9. When it's ready, assemble on the plates with a wedge of lemon and you're good to go!


To speed up mash potato and corn:
Use a kettle of boiling water to kick start the process rather than waiting for room-temperature water to reach a boil. Always use a lid if you want to speed things up!
Mashed potato:
  1. Boil enough potatoes for your family. Throw some garlic cloves in there too if you're feeling fancy. You don't even *need* to peel the potatoes first. Try only washing them and see how you go with a 'rustic' mash, Jamie Oliver style. Extra fibre, extra time! Double win.
  2. When they're soft, drain and mash with generous amounts of butter, salt and pepper. Maybe a splash of milk. 
I love to:
  • Boost with Urban Forager Chicken Bone Broth Paste
  • If making white mashed potato, I like to add a few squares of my frozen pureed cauliflower I keep on hand at all times for smoothies. It's just a good booster that they'll never realise is there.
Tried this recipe?Let us know how it was!
Course Dinner, Lunch, Main Course
Keyword quick weeknight meal
Allergy Dairy Free, FODMAP Friendly, Gluten Free, Lactose Free, Legume Free, Nut Free, Peanut Free, Refined Sugar Free, Sesame Free, Soy Free, Wheat Free
Value Paleo
Author: Laini Oldfield

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About the Author: Laini Oldfield

Laini is a mum of 5 and creator of STACKD Wholefood Blends, The Wholefood Collective + The No Fuss Nourished Method. She's coached tens of thousands of people on how to feel amazing using nutrition. She has a particular love for helping parents learn how to nourish their children and themselves without losing their marbles. Unconventional smoothies are Laini's obsession, and she's even developed a range of organic wholefood booster blends that target particular health goals and deliver maximum goodness in one complete and balanced meal. When she's not with her own family or coaching other families, you'll probably find her at the beach soaking up the sun and getting some much needed solitude.

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