Pangasius fillet on a bed of vegetables

Pangasius fillet on a bed of vegetables

Welcome to the delicious world of cooking! Today, I present to you a simple and healthy recipe that will transform an ordinary meal into a memorable culinary experience: pangasius fillet on a bed of vegetables. This recipe is not only quick but also packed with nutrients, perfect for a family dinner or a gathering with friends. Get ready to surprise your loved ones with a combination of delicious flavors and vibrant colors!

Preparation time: 15 minutes
Baking time: 45 minutes
Total time: 60 minutes
Servings: 4

Ingredients needed

- 500 g pangasius fillet (or other fish, such as salmon or sea bream, if you prefer)
- 300 g zucchini
- 4 tomatoes
- 200 ml vegetable broth (you can also use chicken broth for a richer taste)
- 4 slices of lemon
- 2 cloves of garlic
- 100 g grated cheese (optional, you can experiment with feta or parmesan)
- 150 g olives (preferably black olives for a flavor contrast)
- a few drops of fish sauce (for an extra flavor boost)
- capers (optional, for a salty note)
- fresh herbs (parsley, dill, or basil, according to preference)
- salt and pepper, to taste

A brief history of the recipe

Fish fillets cooked on a bed of vegetables are a culinary tradition found in many cultures. This type of dish is not only easy to prepare but also allows for the combination of fresh, healthy ingredients that enhance flavor. Zucchini and tomatoes are seasonal vegetables, and their sweet taste pairs wonderfully with the delicate flavor of the fish.

Step by step

1. Prepare the ingredients: Start by washing the pangasius fillets thoroughly under cold water. Make sure they are fresh, without bones or skin remaining. Season the fish with salt and pepper, then drizzle a few drops of fish sauce to enhance its flavor.

2. Prepare the vegetables: Wash the zucchini and tomatoes. Slice the zucchini into thin rounds and the tomatoes into wedges. These vegetables will form the delicious base on which the fish will rest, providing juiciness and flavor.

3. Arrange in the baking dish: In a baking dish, place half of the zucchini and tomatoes at the bottom. This layer will prevent the fish from sticking and will add extra flavor. Carefully place the pangasius fillets on top of the vegetables, then add the remaining vegetables.

4. Adding flavors: Pour the vegetable broth over the fish and vegetables, ensuring everything is well covered. Crush the two cloves of garlic and sprinkle them on top. Arrange the lemon slices, olives, and capers (if you choose to use them) to give the dish a sophisticated touch.

5. Finalizing the dish: Grate the cheese on top, giving it a crispy and delicious layer. Now, all you have to do is place the dish in the preheated oven at 180°C, allowing it to bake for about 45 minutes.

6. Serving: Once the baking time is up, take the dish out of the oven and let it cool for a few minutes. Season with finely chopped fresh herbs for a pleasant appearance and fresh aroma. Serve the dish warm, alongside a green salad or a portion of basmati rice.

Useful tips

- Variations of ingredients: You can experiment with other vegetables, such as bell peppers, carrots, or red onion, to add diversity to the dish. You can also opt for smoked fish for a more intense flavor.
- Alternative to fish sauce: If you prefer a vegetarian option or have dietary restrictions, you can omit the fish sauce and add a splash of flavored olive oil instead.
- Keeping freshness: Ensure that the fish you are using is fresh. You can check the eyes and gills to ensure it is fresh and of high quality.

Nutritional benefits

Pangasius fillet is an excellent source of protein, being low in fat. Zucchini is rich in fiber and vitamins, while tomatoes provide essential antioxidants such as lycopene. Olives and capers bring a dose of healthy fats and minerals, while garlic has antibacterial properties and can help strengthen the immune system.

Frequently asked questions

1. Can I use frozen fish?
Yes, it is a good option. Make sure to fully thaw it and dry it well before cooking to avoid excess water in the dish.

2. What can I do with leftovers?
The dish can be stored in the refrigerator for up to 2 days. You can reheat it in the oven or use it in salads for quick lunches.

3. What drinks pair well with this dish?
A dry white wine, such as Sauvignon Blanc, pairs perfectly with the fish and vegetables. Additionally, a cold mint tea can add a refreshing note.

Get involved in cooking this delicious dish and enjoy every step! Pangasius fillet on a bed of vegetables is not only a feast for the taste buds but also a way to connect with your loved ones around the table. Enjoy your meal!