Baked pangasius fillet

Baked Pangasius Fillets Recipe – A Simple and Quick Delight

When it comes to preparing fish, there’s nothing more satisfying than cooking a flavorful and healthy dish that the whole family will love. Today, I will share my recipe for baked pangasius fillets, a dish that is not only delicious but also perfect for fasting days. An easy-to-make recipe that can be prepared in less than an hour, ideal for family dinners or a special meal.

Preparation time: 10 minutes
Baking time: 25 minutes
Total time: 35 minutes
Number of servings: 3

Necessary ingredients:

- 3 pangasius fillets (approx. 600 g)
- 4 cloves of garlic
- 1 lemon (juice and slices)
- 1 tablespoon sweet paprika
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 2 tablespoons olive oil

A bit of history

Pangasius is a fish native to the freshwater of tropical regions, valued not only for its delicate flesh but also for its versatility in dishes. Used in various recipes around the world, this fish is an excellent choice for those looking for a healthy meal, rich in protein and low in fat. The recipe we present today combines the natural flavors of the fish with the spices and herbs that perfectly complement it.

Step by step – Preparing the pangasius fillets

1. Preparing the fish: Start by cleaning the pangasius fillets of any traces of fat. Rinse them under cold running water, then place them on a paper towel to absorb excess water. This step is important for achieving a nice crust after baking.

2. Preparing the aluminum foil: Cut a piece of aluminum foil large enough to wrap the fillets. Lightly moisten both the foil and the fish fillets with olive oil. The oil will help retain moisture and prevent the fish from sticking to the foil.

3. Seasoning: Sprinkle paprika, rosemary, thyme, salt, and pepper over the pangasius fillets. The spices are essential for adding flavor to the fish. Make sure to cover the entire surface of the fillets well for an even taste.

4. Adding flavors: Cut the lemon into thin slices and place a slice on each fillet. Squeeze a little lemon juice over the fish – the acidity helps enhance the flavors and provides a fresh taste. Cut the garlic cloves in half and add them to the foil next to the fish.

5. Wrapping the foil: Carefully wrap the fillets in the foil, ensuring they are well sealed to retain steam and flavors during baking.

6. Baking: Preheat the oven to 180 degrees Celsius. Place the foil packet on a baking tray and put it in the oven for about 25 minutes. The fish is ready when it becomes opaque and flakes easily with a fork.

Serving suggestions

It’s important to know how to pair this dish to highlight its flavor. I chose to serve it with a side of boiled potatoes, a crunchy cabbage salad, and a garlic sauce. These sides are not only delicious but also healthy, adding a contrast of textures and flavors. You can also experiment with a side of steamed vegetables or a tomato and cucumber salad for an extra freshness.

Tips and variations

- Vary the fish: If you can’t find pangasius, you can use other types of white fish, such as cod or tilapia fillets. Each type of fish has its own characteristics, but the cooking method remains the same.
- Add vegetables: For a more complex dish, you can add slices of zucchini, bell peppers, or onions to the foil, providing extra nutrients and flavors.
- Alternative spices: If you want to experiment, you can add fresh herbs like parsley or dill for a more vibrant taste.

Nutritional information

This baked pangasius fillet recipe is not only delicious but also healthy. Each serving contains approximately 250 calories, being rich in protein and low in fat. It’s an excellent choice for those looking to maintain a balanced diet.

Frequently asked questions

1. Can I use another type of fish?
Absolutely! While pangasius is an excellent choice, you can experiment with various types of white fish, keeping in mind the baking time.

2. What sides are most suitable?
Besides boiled potatoes, steamed vegetables or fresh salads are excellent options to complement the meal.

3. Can I prepare the recipe in advance?
You can prepare the fillets and keep them in the refrigerator until baking time. This way, you save time on the day you want to serve them.

I wish you happy cooking and enjoy every bite of this delicious baked pangasius fillet dish! Don’t forget to share the recipe with friends and family, because good food is meant to be enjoyed together. Bon appétit!