Oven-baked pangasius fillet

Oven-baked pangasius fillet: a simple and healthy delight

Preparation time: 15 minutes
Baking time: 45 minutes
Total time: 1 hour
Number of servings: 4

When it comes to quick and healthy dishes, oven-baked pangasius fillet proves to be an excellent choice. This simple recipe is not only easy to make but also full of flavor, thanks to the combination of fresh vegetables and delicate aromas. Pangasius is a white fish with a subtle taste that pairs perfectly with juicy tomatoes, tangy lemon, and aromatic garlic.

Ingredients
- 4 pangasius fillets (approximately 600 g)
- 4 large ripe tomatoes
- 4-5 cloves of garlic
- 1 lemon
- 1 large onion
- 1 bunch of fresh parsley
- Salt and pepper, to taste
- 1 tablespoon of extra virgin olive oil

Ingredient details
Pangasius: This fish is easy to find and has a low-fat content, making it a good source of protein. It is important to choose quality fillets, preferably fresh, but frozen ones can also be a good option.

Tomatoes: Choose ripe, juicy tomatoes. Roma or beefsteak tomatoes are ideal for cooking due to their rich flavor.

Garlic: Adds an extra layer of flavor to the dish. If you love strong tastes, feel free to add more cloves.

Lemon: Adds a touch of acidity that balances the fish's taste and enhances the flavors of the other ingredients.

Onion and parsley: Onion brings sweetness, while parsley adds freshness. You can also use other herbs like dill or cilantro to vary the flavor.

Recipe history
Baked fish recipes originate from the culinary traditions of many cultures, appreciated for their simplicity and quick preparation. Adding vegetables and aromatic flavors has become a common practice, as it not only enhances taste but also contributes to a healthy, nutrient-rich dish.

Preparation technique
1. Washing and preparing the fillets: Start by washing the pangasius fillets under cold running water. Drying them with a paper towel will help achieve a more pleasant texture after baking. Sprinkle salt and pepper on both sides of the fillets.

2. Preparing the vegetables: Slice the tomatoes, onion, and lemon into rounds. Mince the garlic to release its flavors. These vegetables will create a flavor bed for the fish.

3. Assembling the dish: In a baking dish, layer a base of tomatoes, followed by rounds of lemon and onion. Evenly sprinkle the minced garlic over this layer. Place the pangasius fillets on top, then add a few rounds of tomatoes and lemon on top. Drizzle everything with olive oil and sprinkle with chopped fresh parsley.

4. Baking: Preheat the oven to 180°C. Place the dish in the oven and let it bake for about 45 minutes. The fish is done when it is opaque and flakes easily with a fork.

5. Serving: After it has cooled slightly, serve the pangasius fillets alongside the vegetable garnish. You can accompany the dish with a green salad or rice.

Useful tips
- For an even more intense flavor, you can add olives or capers to the vegetable mix.
- If you prefer a spicier taste, add chili flakes or some slices of fresh chili.
- For an elegant presentation, serve the dish on a large platter, decorated with parsley sprigs and lemon slices.

Frequently asked questions
1. Can I use another type of fish?
Yes, you can substitute pangasius with cod, salmon, or tilapia fillets, depending on your preferences.

2. How can I store leftovers?
You can keep the remaining fillets in an airtight container in the refrigerator for 1-2 days. Reheat them in the oven to maintain texture.

3. What wine pairs best?
A dry white wine, such as Sauvignon Blanc or Chardonnay, will perfectly complement the dish's flavors.

Possible variations
Depending on the season and preferences, you can experiment with different vegetables. Asparagus, zucchini, or eggplant can be added to vary the taste and texture. Additionally, instead of parsley, you can use basil or dill for a different note.

Calories and nutritional benefits
A serving of oven-baked pangasius fillet (approximately 150 g) contains about 220 calories, being an excellent source of protein and omega-3 fatty acids. Tomatoes provide antioxidants, especially lycopene, while garlic is known for its anti-inflammatory and immune-boosting properties.

This oven-baked pangasius fillet recipe is not only delicious but also easy to prepare, offering a healthy meal for the whole family. You have all the tools at hand to create a dish that will impress with its simplicity and taste. Enjoy your meal!