Pangasius on a bed of vegetables

Pangasius on a Bed of Vegetables - A Delicious, Healthy, and Quick Recipe

Preparation time: 15 minutes
Baking time: 25 minutes
Total time: 40 minutes
Number of servings: 2

Are you looking for a simple and quick recipe for a delicious dinner? Pangasius on a bed of vegetables is the perfect choice! This dish will not only delight your loved ones but will also bring fresh and healthy flavors to your table. Besides its wonderful taste, this dish is rich in nutrients and can be easily adapted to your preferences.

A Brief History of the Recipe

Pangasius is a white-fleshed fish originating from freshwater, which has gained popularity worldwide due to its tender texture and delicate flavor. Cooking pangasius on a bed of vegetables has become a beloved method because of how the flavors blend, creating a nutritious and balanced dish, ideal for family meals or special occasions.

Necessary Ingredients

- 2 pieces of pangasius fillet (approximately 300 g)
- 1 small zucchini
- 1 carrot
- 1 small celery
- 1 bell pepper (preferably red or yellow for a pop of color)
- 1 onion
- 3 cloves of garlic
- 3 tablespoons of tomato juice (you can also use fresh tomatoes if you prefer)
- A handful of fresh chopped parsley
- Salt and pepper to taste
- 2-3 tablespoons of olive oil (or your preferred oil)
- 50 ml of white wine (or water, if you prefer a non-alcoholic version)

Step-by-Step Preparation

1. Preparing the Vegetables
Start by washing and peeling all the vegetables. Cut the zucchini, carrot, celery, and bell pepper into thin strips for even and quick cooking. Chop the onion into small pieces and slice the garlic thinly. These cuts will not only help with even cooking but will also allow the flavors to combine perfectly.

2. Sautéing the Vegetables
In a large skillet, heat the oil over medium heat. Add the chopped vegetables and sauté for 6-8 minutes, stirring gently to avoid crushing them. This step will release the flavors and prepare the vegetables to be cooked with the fish.

3. Adding the Tomato Juice
Once the vegetables have softened slightly, add the tomato juice. Mix everything well and season with salt and pepper to taste. This sauce will enhance the flavor of your dish.

4. Preparing the Fish
While the vegetables are sautéing, wash the pangasius fillets and drain them. Season the fish with salt and pepper, then cut it into smaller pieces. This will help with even and quick cooking.

5. Assembling the Dish
Pour the vegetable mixture into a baking dish. Place the pieces of fish on top of the vegetables, then pour the white wine (or water) over everything. This step will help create steam that keeps the fish juicy and intensifies the flavors.

6. Baking
Place the dish in the preheated oven at 180°C and bake for 20-25 minutes. The fish will be done when it is opaque and flakes easily with a fork.

7. Serving
After removing from the oven, sprinkle fresh chopped parsley on top for a touch of freshness and color. Serve the dish warm, alongside a green salad or a side of basmati rice, which will perfectly complement this meal.

Helpful Tips for a Perfect Result

- Choose Fresh Fish: Ensure that the pangasius fillets are fresh. Check their appearance and smell to ensure you get a tasty dish.
- Variety of Vegetables: You can experiment with other vegetables, such as pumpkin, eggplant, or broccoli, depending on the season and your preferences.
- Spices: If you want to add a spicy note, you can add a bit of chili pepper or spices like paprika or turmeric.
- Wine: If you prefer a non-alcoholic version, water can be successfully used. However, white wine adds depth of flavor, so don’t hesitate to use it.

Nutritional Benefits

This dish is not only tasty but also healthy. Pangasius is an excellent source of protein, and the vegetables provide essential vitamins and minerals. Eating fish is associated with benefits for heart and brain health, so this dish can be an excellent choice for a balanced diet.

Frequently Asked Questions

- Can I use another type of fish?
Yes, you can substitute pangasius with salmon, tilapia, or any other white fish, but cooking time may vary.

- Is this recipe suitable for diets?
Absolutely! It is low in calories and rich in nutrients, making it ideal for a healthy diet.

- What can I accompany this dish with?
It is delicious alongside rice, baked potatoes, or a fresh salad. A dry white wine or herbal tea can perfectly complement the meal.

Possible Variations

To add a touch of creativity, you can try:

- Pangasius with Aromatic Herbs: Add basil, dill, or oregano to enhance the flavors.
- Pangasius with Citrus: Squeeze a bit of lemon or orange juice over the fish before baking for a fresh and invigorating taste.

I encourage you to try this recipe and let your imagination soar! Pangasius on a bed of vegetables is an excellent choice for a quick, healthy, and flavorful meal that you can adapt to your liking. Enjoy your meal!