Oven-baked Pangasius with green beans

Baked Pangasius Recipe with Green Beans - A Delicious and Healthy Meal

Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

Discover this savory baked pangasius recipe with green beans, a dish that combines the delicate taste of fish with the freshness of vegetables. This recipe is not only easy to prepare but also extremely nutritious, offering a balanced meal rich in proteins and vitamins. Throughout history, baked dishes have been appreciated for their ability to preserve flavors and nutrients, transforming simple ingredients into delicious meals that bring families together.

Ingredients you need:

- 4 pangasius fillets
- 2 zucchini
- 2 large carrots
- 1 lemon
- Salt and pepper to taste
- 500 g green beans
- 1 cup of corn kernels (about 150 g)
- 2 cloves of garlic
- 2 tablespoons of olive oil

Step 1: Preparing the ingredients

Start by peeling the carrots and zucchinis. Use a vegetable peeler to cut them into thin strips, which will add texture and a pleasant appearance to the dish. Make sure the vegetables are well washed to remove any impurities. These vegetable strips will serve as a delicious bed for the fish fillets.

Step 2: Assembling the dish

On a baking paper, alternate the slices of carrot and zucchini, creating an attractive pattern. At the top end of the vegetables, place the pangasius fillets. Drizzle the fish with a little lemon juice and olive oil to enhance its flavor. Season with salt and pepper to taste. This step is essential, as the spices will penetrate the fish during baking, giving it an irresistible taste.

Carefully roll the baking paper around the vegetables and fish, making sure it is well sealed to keep the juices and flavors inside. This method of baking is not only practical but also a healthy way to cook, as it does not require the addition of extra fats.

Step 3: Baking the fish

Preheat the oven to 150°C. Place the formed package on a baking tray and put it in the oven for 20-30 minutes. During this time, the fish will cook evenly, and the vegetables will become tender and flavorful. Check the fish after 20 minutes; if it flakes easily with a fork, it is done.

Step 4: Preparing the green beans

Meanwhile, heat 2 tablespoons of olive oil in a pan. Add the sliced garlic cloves and sauté them until golden and fragrant, about 1-2 minutes. Add the green beans to the pan and increase the heat. Stir constantly for 2 minutes. This quick cooking technique preserves the crisp texture of the beans and enhances their flavor.

After 2 minutes, extinguish the heat with 300 ml of water, reduce the intensity, and cover the pan. Let the beans simmer for about 15 minutes until tender. Finally, add the corn kernels and season with salt and pepper. This combination of ingredients adds a touch of sweetness and a pleasant contrast to the fish.

Step 5: Serving the dish

Once everything is ready, carefully remove the pangasius package from the oven. Open it carefully to avoid hot steam. Serve the fish fillets alongside the green beans. For a finishing touch, you can garnish with lemon slices and some fresh herbs, such as parsley or dill. This recipe not only looks wonderful but is also a burst of flavors.

Helpful tips:

- If you don't have pangasius fillets on hand, you can use other types of white fish, such as cod or tilapia.
- Instead of green beans, you can experiment with other vegetables, such as broccoli or asparagus, to add variety.
- Adding spices like paprika or turmeric can give a different taste and vibrant color to the dish.

Frequently asked questions:

1. Can I use other types of fish?
Yes, you can use any type of white fish that cooks well, such as cod or tilapia.

2. How can I tell if the fish is cooked?
The fish is done when it flakes easily with a fork and has an opaque color.

3. Is this recipe suitable for a diet?
Yes, it is a healthy meal rich in proteins and vitamins. It can easily be included in a balanced diet.

Ideal pairings:

This dish pairs perfectly with a glass of dry white wine or a refreshing herbal tea. You can also add a fresh green salad to complete the meal. Drizzle with olive oil and balsamic vinegar for an extra burst of flavor.

Enjoy every bite of this baked pangasius with green beans, a simple and delicious recipe that will surely become a favorite in your household!