Pangasius fillet with vegetables

Pangasius Fillet with Vegetables – A Delicious and Healthy Recipe

Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Number of servings: 2

Overview:
Pangasius fillets with vegetables are not only a delicious choice for a quick dinner but also a healthy option, full of nutrients. This recipe combines tender fish with colorful vegetables, offering a contrast of textures and flavors. The origins of the baked fish with vegetables recipe are lost in history, but it is known that over time, people discovered that cooking fish with various vegetables not only enhances the taste but also adds a boost of nutrients.

Ingredients:
- 2 pieces of pangasius fillet
- 100 g Mexican vegetable mix (usually carrots, corn, bell peppers, and peas)
- Salt and pepper to taste
- 1 lemon
- 1 red onion
- Dried basil, oregano, garlic powder, and chili to taste
- 2-3 tablespoons of olive oil
- Fish seasoning (optional, but recommended for a more intense flavor)

Step by step for a perfect result:

1. Preparing the fish:
Start by washing the pangasius fillets well under cold running water. Use a paper towel to dry them. This step is essential, as wet fish will not brown well in the oven. Place the fillets on a plate and season them with salt, pepper, and fish seasoning. These spices will enhance the fish's natural flavor.

2. Preparing the vegetables:
Peel the red onion and slice it julienne, meaning into thin strips. In a skillet, heat 2-3 tablespoons of olive oil over medium heat. Add the onion and sauté for 2-3 minutes until it becomes slightly translucent. This step will add sweetness and flavor to your dish.

3. Adding the frozen vegetables:
Once the onion is sautéed, add the Mexican vegetable mix. These vegetables are often frozen, so there is no need to thaw them beforehand. Continue to cook for 5 minutes, stirring occasionally. Now is the time to add the spices: chili, garlic powder, basil, and oregano. Squeeze the juice from half a lemon over the vegetable mix to give it a fresh taste. Mix all the ingredients well to combine the flavors.

4. Preparing for the oven:
Preheat the oven to a medium temperature (about 180°C). In a baking dish, place parchment paper. Add the vegetable mix to the bottom of the dish, ensuring it is evenly distributed. Place the pangasius fillets on top of the vegetables. Squeeze the juice from the other half of the lemon over the fish to give it a refreshing citrus flavor.

5. Baking:
Place the dish in the preheated oven and bake for about 30 minutes. Baking time may vary depending on your oven, so check the fish after 25 minutes. It is done when the flesh is opaque and flakes easily with a fork.

6. Serving:
When ready, remove the dish from the oven and let it cool slightly. You can serve this dish plain or alongside a side of rice, mashed potatoes, or a fresh salad. For an extra flavor boost, you can add a few fresh parsley or coriander leaves on top.

Nutritional benefits:
Pangasius fillet is an excellent source of protein, being low in saturated fats. The vegetables in the Mexican mix provide essential vitamins and minerals, such as vitamins A, C, and fiber, making this dish a healthy choice. Additionally, lemon adds a dose of vitamin C, contributing to immune system health.

Tips and variations:
If you want to diversify the recipe, you can replace the Mexican mix with fresh seasonal vegetables, such as zucchini, eggplant, or tomatoes. You can also add olives or capers for a Mediterranean flavor. Another tip is to use fresh herbs, such as dill or parsley, to add extra flavor.

Frequently asked questions:
- Can I use another type of fish?
Yes, you can use any type of white fish, such as cod or tilapia, but cooking time may vary.
- What side dishes pair best?
Basmati rice or quinoa are excellent options, but a fresh green salad will also perfectly complement this meal.
- Can I prepare the recipe in advance?
You can prepare the vegetables a day in advance and store them in the refrigerator. The fish can be marinated with the spices a few hours before cooking.

Serving suggestions:
This dish can be served with a glass of dry white wine or a lemon and mint cocktail to add a refreshing touch to your meal.

Enjoy every bite of this simple and healthy pangasius fillet with vegetables recipe! Bon appétit!