Pangasius fillet with baked potatoes

Pangasius with baked potatoes: a simple and healthy recipe

Preparation time: 20 minutes
Baking time: 1 hour
Total time: 1 hour and 20 minutes
Number of servings: 2

If you are looking for a quick and healthy recipe, pangasius fillets with baked potatoes are the perfect choice. This dish is not only delicious but also easy to make, making it ideal for a family dinner or a gathering with friends. Here’s how to achieve a perfect result step by step!

Recipe History

Pangasius is a freshwater fish, appreciated for its delicate meat and fine texture. In recent decades, it has become increasingly popular in contemporary cuisine due to its versatility and ease of cooking. Combined with golden baked potatoes, this dish becomes an ideal choice for those who want to eat healthily without compromising on taste.

Ingredients

- 2 pangasius fillets (about 300-400 g)
- 1 can of cherry tomatoes (approx. 400 g)
- 1 kg of potatoes
- 2 red onions
- 1 glass of white wine (approx. 150 ml)
- Salt and pepper, to taste
- Spices (dried or fresh mint, oregano, basil)
- 3 cloves of garlic
- 250 g of natural yogurt
- Fresh or dried mint, to taste
- 50 g of butter (optional)

Preparing the pangasius fillets

1. Preparing the ingredients: Start by preheating the oven to 180°C. Rinse the pangasius fillets under cold running water and gently dry them with a kitchen towel. This step is important to remove any impurities.

2. Seasoning the fish: Place the fillets in a baking dish. Sprinkle salt and pepper on both sides of the fillets. Add your favorite spices to enhance the fish's flavor. An excellent choice is mint, which brings a fresh note and a subtle aroma.

3. Adding the cherry tomatoes: Open the can of cherry tomatoes and drain the excess juice. Place the tomatoes on top of the pangasius fillets. They will add a sweet and tangy flavor and keep the fish moist during baking.

4. White wine: Carefully pour a glass of white wine over the fillets. The wine will not only enhance the flavor but also contribute to the fish's juiciness. Cover the dish with aluminum foil to retain moisture during baking.

5. Baking the fillets: Place the dish in the preheated oven and bake for 30-35 minutes. Check the fish after 25 minutes - it should be opaque and flake easily with a fork.

Preparing the baked potatoes

1. Preparing the potatoes: Peel the potatoes and cut them into evenly sized cubes, so they cook evenly. Rinse them well to remove the starch, which can lead to a sticky texture.

2. Seasoning the potatoes: Place the potatoes in a baking dish. Sprinkle salt, pepper, and dried (or fresh) mint, then add a few cubes of butter for extra flavor. Pour a cup of water over the potatoes to keep them tender.

3. Baking the potatoes: Cover the dish with aluminum foil and place it in the preheated oven alongside the pangasius fillets. Let the potatoes bake for 45 minutes, checking them occasionally. After 30 minutes, you can remove the foil to brown them.

Preparing the tzatziki sauce

1. Sauce ingredients: In a bowl, add the 250 g of natural yogurt. Add 3 finely crushed garlic cloves for an intense flavor. You can adjust the amount of garlic according to your preferences.

2. Seasoning the sauce: Add salt, pepper, and, if desired, a few finely chopped fresh mint leaves. Mix all the ingredients well until you achieve a homogeneous composition. Let the sauce chill in the refrigerator for 15-20 minutes to combine the flavors.

Serving the dish

Once the pangasius fillets and potatoes are ready, take them out of the oven. Plate the servings and serve them alongside the tzatziki sauce. This creamy and refreshing sauce perfectly complements the fish's taste and provides a pleasant contrast with the browned potatoes.

Serving suggestions and variations

1. For a colorful presentation: Add roasted vegetables alongside the pangasius fillets, such as bell peppers, zucchini, or carrots. These will not only add color but also a boost of nutrients.

2. Enhancing the sauce: You can experiment with the tzatziki sauce by adding fresh dill or grated cucumber for a crunchy texture.

3. Dietary version: If you want to reduce calories, you can omit the butter from the potatoes and use Greek yogurt instead of natural yogurt for the sauce.

Calories and nutritional benefits

This recipe is not only tasty but also healthy. Pangasius fillet is an excellent source of protein and omega-3 fatty acids, essential for heart health. Potatoes, being a good source of complex carbohydrates, provide long-lasting energy. The tzatziki sauce adds probiotics due to the yogurt, contributing to healthy digestion.

Frequently asked questions

1. Can I use another type of fish? Yes, you can replace pangasius with any other type of white fish, such as cod or tilapia. Adjust the cooking time according to the thickness of the fillets.

2. How can I test if the fish is cooked? Check if the fish is opaque and flakes easily with a fork. If it is transparent, it needs more time.

3. Can I prepare the recipe in advance? You can prepare the potatoes and fish a few hours ahead, then put them in the oven before serving.

4. What other dishes can it be combined with? This recipe pairs perfectly with a fresh green salad or steamed vegetables for a balanced meal.

Remember, cooking is an art that combines creativity with technique. Experiment with ingredients and adjust the recipes to your taste. Enjoy your meal and many delicious moments spent in the kitchen!