Pangasius fillet with sage and rosemary

Pangasius Fillet with Sage and Rosemary

A simple yet exquisite dish that combines the delicate flavors of fish with the fresh aromas of herbs. This recipe for pangasius fillet with sage and rosemary will transform an ordinary meal into a special occasion, full of flavor and aromas. Whether you are a novice cook or an experienced enthusiast, I invite you to discover each step of this culinary delight.

Preparation Time
- Preparation time: 15 minutes
- Marinating time: 3 hours (or overnight)
- Cooking time: 10-15 minutes
- Total: 3 hours and 30 minutes
- Servings: 4

Ingredients
- 3 large pangasius fillets (approximately 800g)
- Salt, to taste
- Pepper, to taste
- Chili flakes, freshly ground, to taste
- A sprig of fresh rosemary
- 10 leaves of fresh sage
- Juice of 1 lemon
- Flour, for coating (approximately 100g)
- Corn oil, for frying
- Fresh parsley, for garnish
- Boiled potatoes, for serving

Brief History
Pangasius fillets are a popular choice due to their fine texture and mild flavor. This fish is often used in simple recipes but can be significantly enhanced with the help of aromatic herbs. Sage and rosemary are Mediterranean plants that have been used for centuries in traditional cooking to add depth and complexity to dishes. This recipe blends tradition with modernity, offering a healthy and delicious meal.

Step-by-Step Instructions

1. Preparing the Fish
- Start by cutting the pangasius fillets in half horizontally to create thinner portions. This will help with even and quick cooking.
- Season the fish with salt, pepper, and freshly ground chili flakes. These spices will add a touch of warmth and character.

2. Preparing the Aromatic Herbs
- Chop the sage and rosemary leaves finely. Be careful not to crush them too much to keep the aromas intact.
- Rub each piece of fish with the herb mixture on both sides, ensuring each fillet is well coated.

3. Adding the Lemon
- Squeeze the juice of one lemon over the fish fillets, adding a boost of freshness and acidity. This step will help intensify the flavors of the herbs and improve the texture.

4. Marinating
- Place the pangasius fillets in a covered container and refrigerate for at least 3 hours. If you have the time, I recommend letting them marinate overnight. This will allow the flavors to penetrate deeply into the meat.

5. Preparing for Frying
- After marinating, take the pangasius fillets out of the refrigerator. Lightly coat them in flour, ensuring they are evenly covered. This will create a crispy crust during frying.

6. Frying the Fish
- Heat the corn oil in a large skillet over medium heat. Once the oil is hot, carefully add the pangasius fillets. Fry each piece for 3-4 minutes on each side until golden and crispy.
- When ready, place the fillets on an absorbent towel to remove excess oil.

7. Preparing the Garnish
- Meanwhile, boil the potatoes in salted water until tender. Once done, drain them and drizzle with corn oil, then sprinkle with chopped fresh parsley. This simple garnish will perfectly complement the fish's flavor.

8. Serving
- Serve the pangasius fillets alongside the boiled potatoes, adding a slice of lemon for an extra burst of freshness. You can decorate the plate with sage and rosemary leaves for an elegant touch.

Practical Tips
- Choosing the Fish: When selecting pangasius, look for fillets that appear fresh, with firm flesh and no unpleasant odor. Frozen fish can be a good option, but ensure it is of high quality.
- Oven Option: If you prefer to avoid frying, you can bake the fillets in the oven at 180°C for about 15-20 minutes, drizzling them with a little olive oil. This will keep the fish juicy and flavorful.
- Alternative Sides: Instead of boiled potatoes, you can serve the fillets alongside a fresh vegetable salad or cooked quinoa for a lighter meal.

Nutritional Benefits
Pangasius fillets are rich in protein and contain omega-3 fatty acids, beneficial for heart health. The aromatic herbs not only add flavor but also antioxidants, contributing to a healthy lifestyle. This recipe is an excellent option for a balanced lunch or dinner.

Frequently Asked Questions
- Can I use another type of fish? Certainly! This recipe can easily be adapted to include white fish such as cod or tilapia.
- How can I reduce the marinating time? If you're in a hurry, you can skip marinating, but the flavors will be more intense if you let them absorb.
- What drinks pair well? A fresh lemonade or a dry white wine will perfectly accompany this dish, adding an extra touch of freshness.

Conclusion
These pangasius fillets with sage and rosemary are a fantastic choice for a delicious and healthy meal. With their enticing flavors and ease of preparation, I am sure they will delight you. Don't forget to play with the ingredients and add your personal touch! Enjoy your meal!