Pangasius fillet with beans

Delicious Pangasius Fillet Recipe with White Beans

Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: 40 minutes
Number of servings: 4

In a culinary world full of flavors and textures, the recipe for pangasius fillet with white beans stands out for its simplicity and taste. This combination, although it may seem unusual, promises to delight the taste buds with every bite. Whether you prepare it for a family dinner or for a special evening with friends, this dish will leave an unforgettable impression.

Ingredients needed

- 2 large pangasius fillets, cut in half
- 1 can of white beans, already cooked (about 400 g)
- 1 medium onion, finely chopped
- 1 red bell pepper, diced
- A few sprigs of fresh parsley, chopped
- 150 ml dry white wine
- 2-3 tablespoons olive oil
- Salt and pepper, to taste

A bit of history

Beans are a versatile ingredient with a long history in gastronomy, used for thousands of years in various cultures. Combined with fish, they create a contrast of textures and flavors, offering not only a tasty but also a healthy dish. Pangasius fish, known for its delicate flesh and fine taste, harmonizes perfectly with beans, creating a balanced and nutritious meal.

Step by step: Preparing the recipe

1. Preparing the ingredients
Start by washing all the ingredients well. Chop the onion and red bell pepper, and finely chop the parsley, saving some for garnish. Make sure the pangasius fillets are well cleaned and dried with a paper towel.

2. Sautéing the onion and bell pepper
In a large pot, add 2-3 tablespoons of olive oil and heat over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent. Then, add the red bell pepper and continue to sauté for another 5 minutes, stirring occasionally to prevent burning.

3. Seasoning
When the onion and bell pepper are well sautéed, add salt, pepper, and the chopped parsley. Mix well to combine the flavors, then deglaze with the white wine. Let it simmer for a few minutes until the alcohol evaporates and the sauce reduces slightly.

4. Cooking the beans and fish
In another pot, bring the white beans to a boil, then add the pangasius fillets. Cook the fish for 10 minutes without stirring to keep it whole. At this stage, you can taste the beans to check if they are well seasoned. If not, add a little salt.

5. Combining the ingredients
After 10 minutes, add the onion, bell pepper, and wine mixture over the beans and fish. Gently stir, being careful not to break the fillets. Let it simmer together for another 5 minutes, allowing the flavors to blend perfectly.

6. Serving
Once the dish is ready, take a deep plate and carefully place the serving of pangasius fillet with beans. Garnish with freshly chopped parsley and serve warm. You can accompany this dish with a crunchy green salad or a side of basmati rice, which will add an extra texture.

Practical tips

- Vegetarian option: If you want a fish-free option, you can replace the pangasius fillet with mushrooms or tofu, which will absorb the flavors of the sauce.
- White wine: Choose a dry white wine that is not too acidic, complementing the delicate taste of the fish. A Sauvignon Blanc or Chardonnay are excellent choices.
- Beans: While it’s simpler to use canned beans, you can opt for dried beans. Make sure to soak them a day in advance and boil them until soft.

Frequently asked questions

1. Can I replace pangasius with another type of fish?
Yes, you can use other types of white fish, such as cod or tilapia. Make sure to adjust the cooking time based on the thickness of the fillet.

2. What other side dishes go well with this dish?
A summer salad or a serving of quinoa are excellent side dishes that complement this meal.

3. Is this recipe healthy?
Yes, pangasius fillet is a good source of lean protein, and white beans provide essential fiber and vitamins. It’s a perfect choice for a healthy lunch or dinner.

Calories and nutritional benefits

This recipe has about 350 calories per serving, being rich in protein and fiber, making it ideal for a balanced diet. Additionally, fish is an excellent source of omega-3 fatty acids, which contribute to heart and brain health.

A personal note

This recipe reminds me of the times spent in my grandmother's kitchen, where simple flavors blended perfectly, and every meal became a celebration of taste. I recommend you try it and share it with your loved ones, turning every meal into a memorable experience.

Enjoy preparing this recipe for pangasius fillet with white beans and let the flavors carry you away!