Pangasius fillet in cornmeal crust

Pangasius Fillets with Cornmeal Crust and Garlic Sauce

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Servings: 2

Welcome to our kitchen, where today we will be preparing a delicious and simple recipe: pangasius fillets with a cornmeal crust! This dish is perfect for a quick yet elegant dinner that will impress any guest. With a crispy texture and wonderful flavor, this meal is truly irresistible. Let's get started!

Recipe History

Fried fish fillets are a popular choice in many cultures, with deep roots in the culinary traditions of various communities. This simple yet sophisticated dish has evolved over the years, being prepared in many different ways. The cornmeal crust adds an extra crunch and flavor, transforming a humble ingredient like pangasius fillet into a culinary delight.

Ingredients

- 2 pieces of pangasius fillet (approximately 300 g)
- 1 tablespoon flour
- 1 tablespoon cornmeal
- Salt and pepper to taste
- Oil for frying (approximately 100 ml)
- 3-4 cloves of garlic (for the sauce)

Ingredient Details

Pangasius: This white fish is low in fat, rich in protein and omega-3 fatty acids, making it a healthy choice. It’s perfect for those looking to eat healthily without sacrificing flavor. It can be found fresh or frozen.

Cornmeal: A versatile ingredient often used in traditional dishes. Cornmeal provides a crunchy texture and unique flavor, making it an excellent alternative to breadcrumbs.

Garlic: Not only aromatic, garlic also has numerous health benefits, offering anti-inflammatory and antioxidant properties.

Preparation Technique

1. Preparing the Fish: Start by rinsing the pangasius fillets under cold running water. Make sure they are dry before seasoning. Season the fish with salt and pepper on both sides to enhance its flavor.

2. Preparing the Crust: In a shallow dish, combine the flour and cornmeal. Mix well, then add a pinch of salt and pepper. This mixture will create the perfect crust for the pangasius.

3. Coating the Fish: Dredge each piece of pangasius fillet in the flour and cornmeal mixture, ensuring each side is well coated. This step is essential for achieving a crispy crust.

4. Frying: In a deep skillet, heat the oil over medium to high heat. Once the oil is hot (you can check by adding a small piece of batter; if it sizzles and browns, it’s ready), add the fish fillets. Fry them for 3-4 minutes on each side until golden and crispy. Be careful not to overcrowd the pan to allow for even frying.

5. Draining the Oil: Once the fillets are fried, remove them and place them on a paper towel to absorb any excess oil. This step will help maintain the crispy crust.

Preparing the Garlic Sauce

While the fillets cool slightly, you can prepare a simple and quick garlic sauce.

1. Peel and crush 3-4 cloves of garlic.
2. Add a pinch of salt and mash the garlic into a paste.
3. Add 2-3 tablespoons of warm water and mix well.

Serving

Serve the pangasius fillets hot, accompanied by the garlic sauce. You can add a side of steamed vegetables or a fresh salad to complete the meal. A slice of lemon on the side will add a refreshing touch.

Variations and Suggestions

- Herb Variation: You can add herbs like parsley, dill, or thyme to the flour and cornmeal mixture for a fresh note.
- Alternative Fish: This recipe can also be adapted for other types of fish, such as cod or salmon fillets.
- Side Options: Instead of garlic sauce, you can opt for herb mayonnaise or tartar sauce.

Frequently Asked Questions

1. Why is it important to dry the fish before seasoning?
Drying the fish helps achieve a crispy crust, as moisture can prevent it from forming.

2. Can I use olive oil for frying?
While you can use olive oil, sunflower or peanut oil is recommended, as they have a higher smoke point and are better suited for frying.

3. What other sides pair well with this dish?
French fries, mashed potatoes, or a summer salad are excellent options that complement this meal.

4. Is this recipe suitable for a diet?
Pangasius is a lean fish, rich in protein, but it's important not to overdo it with the oil. Using a moderate amount can yield a healthy and satisfying dish.

Nutritional Benefits

Pangasius fillets are rich in protein and low in fat, making them an excellent source of essential nutrients. Garlic, besides its savory flavor, helps boost the immune system and supports cardiovascular health.

Calories

A serving of pangasius fillets with a cornmeal crust, served with garlic sauce, contains approximately 350-400 calories, depending on the amount of oil used. It’s a great choice for a balanced, flavorful meal.

Personal Note

This recipe for pangasius fillets with cornmeal crust was passed down to me by my grandmother, who often made it on warm summer days. I remember how we all gathered around the table, savoring each bite. I hope you find joy in preparing this recipe and make it a tradition in your family!

Enjoy every moment spent in the kitchen and don’t forget to share this recipe with your loved ones. Bon appétit!