The first time I made baked pangasius with onions and peppers, I stumbled upon a simple mistake: I placed the vegetables on top without thinking about how to arrange them, and I found that some pieces of fish were a bit bland underneath, dry at the corners, while the pepper was a bit too charred on the edges. It was still edible, but since then I've adjusted the steps, trying to figure out what's best for this fish – and for us, when we don't feel like spending hours in the kitchen. I admit, pangasius isn't a luxury fish, but it's mild, has few bones, and is perfect when you want something light, flavorful, and hassle-free. Plus, in my house, everyone is picky about the smell of fish, and with vegetables and a bit of wine, it doesn’t smell like “fish” but just like a nice dinner. I've made this version about 8 times now, each time a little differently. Just wait and see what happens if you rush and don't dry the fish beforehand or if you don't mix the tomatoes with the wine – the sauce won’t come together the same way. Well, details matter.
Actual preparation time: 10 minutes, the rest is the oven working for you. 40-45 minutes in the oven. For 3-4 people, depending on how hungry you are or if you're making a side dish too. It's not complicated; I think it works even for someone who rarely cooks, and it’s perfect for when you want a quick dinner that looks impressive. Get through the first test, and then you'll want to make it every couple of weeks.
I make it often because it quickly relieves my worries, it's cheap – and honestly, I don’t like cleaning fish or struggling with bones and scales. Pangasius is already filleted, you can find it frozen, and it doesn't require anything extra. Plus, I can throw in whatever I have in the fridge: an onion, a pepper, some leftover tomatoes, a bit of wine from Saturday’s bottle – it doesn’t have to be expensive wine, whatever you have works. Also, you don’t have to stand over a hot pan, you won’t fill the house with fish smells, and if you have guests or kids who can’t stand “fishy” fish, they won’t even notice what it is.
1. Rinse the pangasius fillets under cold running water (don't let them soak too long, or they'll get mushy). Dry them with a towel or kitchen paper. I know it seems trivial, but if they stay wet, the spices won't stick well. Plus, it keeps water out of the baking dish.
2. Slice the onion – I use a red one if I have it, but a white one works too. I cut it into rings and then separate the rings. I place some on the bottom of the baking dish as a sort of “bed” for the fish. Fish on onions – not directly on parchment paper – otherwise, the fillets will burn on the bottom.
3. Cut the green and red peppers into strips. If you only have red or green, that’s fine, but it looks nice with both and tastes different. I’ve made the mistake of adding too much pepper at one point, and it turns out a bit sweet, so don’t overdo it. One medium pepper of each is enough.
4. For the tomatoes (I sometimes use canned, diced, but if you have fresh ones, blend them or chop them finely). I mix them with 5-6 tablespoons of red wine – I don’t measure exactly, just enough to cover the tomatoes. If you skip this step, it will be drier. The tomatoes and wine combine in the dish and create all the magic.
5. For the baking dish: take a not too deep dish, so you don’t drown the fish. Line it with parchment paper (better, nothing sticks). Grease the paper with a little oil (one tablespoon, max two, no puddles), otherwise the onion at the bottom will come out dry and stick.
6. On the bottom of the dish, place a few onion rings to protect the fish. On top of them, lay the fillets. Here’s the important part: don’t crowd them on top of each other, or they won’t cook evenly. Season with salt, pepper, and sometimes (if I really have nothing else handy) a sprinkle of seasoning – but be careful, or it will be too salty, and you don’t want to mask the fish's flavor. Many people use complicated spices, but I believe that simplicity is best for this recipe.
7. Pour the tomato and wine mixture over the fillets, ensuring it covers everything. Don’t leave puddles, but don’t let it stay dry either. If you don’t want to use wine, you can use tomato juice or even water, but I think it will be less flavorful. On top, sprinkle the remaining onion and sliced peppers to cover the fish somewhat. You can add a bit more salt and pepper over the vegetables.
8. The dish goes into the preheated oven at about 180 degrees Celsius. If you don’t have an oven thermometer (like I don’t with my old oven), place it in the middle, medium heat, and keep an eye on it after 30 minutes. Check with a fork: if the fillets flake easily and there’s no pink in the center, it’s done. If it looks like it’s starting to burn on the edges, cover the dish with parchment paper or foil.
9. After taking it out of the oven, let the dish sit covered for about 5-10 minutes so it doesn’t dry out. And it seems to taste better when it rests a bit; I don’t know why. You can cut it directly in the dish with a spatula or spoon, as there’s no sacrilege in that.
I don’t always have all the vegetables exactly: if I don’t have red pepper, I use more green, or vice versa. I’ve tried with yellow onion; it works, but it’s sharper, so I don’t use too much. If you want something fresher, you can add a bit of chopped parsley at the end, but it hasn’t caught on with us; the kids complain. As for the wine, don’t stress: use what you have – red, white, even a bit of rosé. It doesn’t affect the taste, just makes the sauce more aromatic.
It pairs wonderfully with a chilled white wine or even a light beer. If you’re doing a full menu, add a simple side: boiled potatoes, mashed potatoes, rice, or a salad of raw vegetables. If you have guests, you can toss some croutons on the table or make some garlic bruschetta. If you want something more special, try serving it with grilled vegetables or even a quick polenta – don’t laugh, it surprisingly goes well with this sauce.
Variations: I’ve also tried it with other fish (hake or cod), and it works perfectly. Just make sure it’s filleted and doesn’t have many bones. Sometimes I’ve added zucchini or thin potato slices among the vegetables – it comes out heartier, but you need to leave the dish in the oven longer since they take longer to cook. For flavor, some people add thin slices of lemon on top, but I don’t feel the need for that with pangasius – it’s good for other fish, though. You can also sprinkle some dried thyme if you like.
It’s best eaten warm, with fresh bread or a crunchy baguette, so you can dip in the sauce. If you’re the type who wants everything healthy, you can go for a green salad on the side. But usually, it disappears from the dish with mashed potatoes or steamed potatoes.
Questions I've received or heard about this recipe:
Is it okay to use frozen pangasius directly? No. Thaw it completely first (in the fridge or at room temperature on a plate with a paper towel underneath). If you put it in frozen, it releases too much water and doesn’t cook evenly. Plus, you’ll end up with a lot of liquid in the dish; it will be almost boiled, not baked.
Can I make it without wine? Yes, just use tomato juice or water, but it won’t have the same taste. No, the alcohol doesn’t affect the dish; it evaporates in the oven.
Can I use another fish? Yes, it works very well with any white fish fillet: cod, hake, pollock, even perch if you’re lucky to find it. I haven’t tried it with salmon; I think it would be too fatty for this recipe, but if you do, cut the pieces thinner.
What kind of tomatoes should I use? The simplest is canned tomatoes, diced or whole that you crush slightly. Fresh tomatoes work too, but they need to be well-ripened. If you have neither, you can use diluted tomato paste with water, but it won’t be as aromatic.
How long does it keep in the fridge? 2 days without any problems. Place it in a container with a lid, reheat it in the microwave or even in the oven, but covered, so it doesn’t dry out. The taste doesn’t change, but the vegetables might soften.
Can I make it in advance and reheat it? Yes, I usually make it in the evening, and if there’s any left, the next day at lunch it’s even tastier because it sits in the sauce. Reheat it covered, on low heat or in the microwave with a loosely placed lid on top.
Nutritional values – estimated: for one serving (from 1 kg of fish, let’s say, for 4 people), you have about 250-300 calories (depending on how much oil and wine you use). Pangasius is lean, about 16 g of protein per 100 g, with low fat (under 3 g/100 g). The rest, vegetables and oil, don’t add many calories. It’s not heavy on the stomach, not very fatty, so it works for those on a diet or who don’t want calorie bombs in the evening. If you add potatoes or bread, that’s another story, but the fish and vegetables don’t raise the count too much.
It keeps simply – in a container with a lid in the fridge, maximum 2 days; I don’t recommend keeping it longer because it’s not like a roast. For reheating, the best method is in the oven, covered with parchment paper or foil, on low heat, for about 10-15 minutes. Don’t leave it uncovered; it will dry out all the sauce.
Ingredients (for 3-4 servings):
1 kg pangasius fillet – the base, provides protein, soft texture, no bones, mild flavor
1 large red onion – sweet aroma, structures the layers, doesn’t lose flavor when baked
1 green pepper – adds freshness, slightly bitter, balances sweetness
1/2 red pepper – for color and a sweeter taste
200 g diced tomatoes (canned or fresh) – the sauce, moistens, adds acidity
5-6 tablespoons red wine – binds the sauce, subtle flavor
2 tablespoons oil – just the right fat, so it doesn’t come out dry
1 teaspoon salt or to taste – enhances flavor, brings out the vegetables
freshly ground pepper – a bit of heat, don’t leave it out
1 teaspoon seasoning or other dried spice, optional – for those who want a stronger flavor, not necessary, be careful with salt
Actual preparation time: 10 minutes, the rest is the oven working for you. 40-45 minutes in the oven. For 3-4 people, depending on how hungry you are or if you're making a side dish too. It's not complicated; I think it works even for someone who rarely cooks, and it’s perfect for when you want a quick dinner that looks impressive. Get through the first test, and then you'll want to make it every couple of weeks.
I make it often because it quickly relieves my worries, it's cheap – and honestly, I don’t like cleaning fish or struggling with bones and scales. Pangasius is already filleted, you can find it frozen, and it doesn't require anything extra. Plus, I can throw in whatever I have in the fridge: an onion, a pepper, some leftover tomatoes, a bit of wine from Saturday’s bottle – it doesn’t have to be expensive wine, whatever you have works. Also, you don’t have to stand over a hot pan, you won’t fill the house with fish smells, and if you have guests or kids who can’t stand “fishy” fish, they won’t even notice what it is.
1. Rinse the pangasius fillets under cold running water (don't let them soak too long, or they'll get mushy). Dry them with a towel or kitchen paper. I know it seems trivial, but if they stay wet, the spices won't stick well. Plus, it keeps water out of the baking dish.
2. Slice the onion – I use a red one if I have it, but a white one works too. I cut it into rings and then separate the rings. I place some on the bottom of the baking dish as a sort of “bed” for the fish. Fish on onions – not directly on parchment paper – otherwise, the fillets will burn on the bottom.
3. Cut the green and red peppers into strips. If you only have red or green, that’s fine, but it looks nice with both and tastes different. I’ve made the mistake of adding too much pepper at one point, and it turns out a bit sweet, so don’t overdo it. One medium pepper of each is enough.
4. For the tomatoes (I sometimes use canned, diced, but if you have fresh ones, blend them or chop them finely). I mix them with 5-6 tablespoons of red wine – I don’t measure exactly, just enough to cover the tomatoes. If you skip this step, it will be drier. The tomatoes and wine combine in the dish and create all the magic.
5. For the baking dish: take a not too deep dish, so you don’t drown the fish. Line it with parchment paper (better, nothing sticks). Grease the paper with a little oil (one tablespoon, max two, no puddles), otherwise the onion at the bottom will come out dry and stick.
6. On the bottom of the dish, place a few onion rings to protect the fish. On top of them, lay the fillets. Here’s the important part: don’t crowd them on top of each other, or they won’t cook evenly. Season with salt, pepper, and sometimes (if I really have nothing else handy) a sprinkle of seasoning – but be careful, or it will be too salty, and you don’t want to mask the fish's flavor. Many people use complicated spices, but I believe that simplicity is best for this recipe.
7. Pour the tomato and wine mixture over the fillets, ensuring it covers everything. Don’t leave puddles, but don’t let it stay dry either. If you don’t want to use wine, you can use tomato juice or even water, but I think it will be less flavorful. On top, sprinkle the remaining onion and sliced peppers to cover the fish somewhat. You can add a bit more salt and pepper over the vegetables.
8. The dish goes into the preheated oven at about 180 degrees Celsius. If you don’t have an oven thermometer (like I don’t with my old oven), place it in the middle, medium heat, and keep an eye on it after 30 minutes. Check with a fork: if the fillets flake easily and there’s no pink in the center, it’s done. If it looks like it’s starting to burn on the edges, cover the dish with parchment paper or foil.
9. After taking it out of the oven, let the dish sit covered for about 5-10 minutes so it doesn’t dry out. And it seems to taste better when it rests a bit; I don’t know why. You can cut it directly in the dish with a spatula or spoon, as there’s no sacrilege in that.
I don’t always have all the vegetables exactly: if I don’t have red pepper, I use more green, or vice versa. I’ve tried with yellow onion; it works, but it’s sharper, so I don’t use too much. If you want something fresher, you can add a bit of chopped parsley at the end, but it hasn’t caught on with us; the kids complain. As for the wine, don’t stress: use what you have – red, white, even a bit of rosé. It doesn’t affect the taste, just makes the sauce more aromatic.
It pairs wonderfully with a chilled white wine or even a light beer. If you’re doing a full menu, add a simple side: boiled potatoes, mashed potatoes, rice, or a salad of raw vegetables. If you have guests, you can toss some croutons on the table or make some garlic bruschetta. If you want something more special, try serving it with grilled vegetables or even a quick polenta – don’t laugh, it surprisingly goes well with this sauce.
Variations: I’ve also tried it with other fish (hake or cod), and it works perfectly. Just make sure it’s filleted and doesn’t have many bones. Sometimes I’ve added zucchini or thin potato slices among the vegetables – it comes out heartier, but you need to leave the dish in the oven longer since they take longer to cook. For flavor, some people add thin slices of lemon on top, but I don’t feel the need for that with pangasius – it’s good for other fish, though. You can also sprinkle some dried thyme if you like.
It’s best eaten warm, with fresh bread or a crunchy baguette, so you can dip in the sauce. If you’re the type who wants everything healthy, you can go for a green salad on the side. But usually, it disappears from the dish with mashed potatoes or steamed potatoes.
Questions I've received or heard about this recipe:
Is it okay to use frozen pangasius directly? No. Thaw it completely first (in the fridge or at room temperature on a plate with a paper towel underneath). If you put it in frozen, it releases too much water and doesn’t cook evenly. Plus, you’ll end up with a lot of liquid in the dish; it will be almost boiled, not baked.
Can I make it without wine? Yes, just use tomato juice or water, but it won’t have the same taste. No, the alcohol doesn’t affect the dish; it evaporates in the oven.
Can I use another fish? Yes, it works very well with any white fish fillet: cod, hake, pollock, even perch if you’re lucky to find it. I haven’t tried it with salmon; I think it would be too fatty for this recipe, but if you do, cut the pieces thinner.
What kind of tomatoes should I use? The simplest is canned tomatoes, diced or whole that you crush slightly. Fresh tomatoes work too, but they need to be well-ripened. If you have neither, you can use diluted tomato paste with water, but it won’t be as aromatic.
How long does it keep in the fridge? 2 days without any problems. Place it in a container with a lid, reheat it in the microwave or even in the oven, but covered, so it doesn’t dry out. The taste doesn’t change, but the vegetables might soften.
Can I make it in advance and reheat it? Yes, I usually make it in the evening, and if there’s any left, the next day at lunch it’s even tastier because it sits in the sauce. Reheat it covered, on low heat or in the microwave with a loosely placed lid on top.
Nutritional values – estimated: for one serving (from 1 kg of fish, let’s say, for 4 people), you have about 250-300 calories (depending on how much oil and wine you use). Pangasius is lean, about 16 g of protein per 100 g, with low fat (under 3 g/100 g). The rest, vegetables and oil, don’t add many calories. It’s not heavy on the stomach, not very fatty, so it works for those on a diet or who don’t want calorie bombs in the evening. If you add potatoes or bread, that’s another story, but the fish and vegetables don’t raise the count too much.
It keeps simply – in a container with a lid in the fridge, maximum 2 days; I don’t recommend keeping it longer because it’s not like a roast. For reheating, the best method is in the oven, covered with parchment paper or foil, on low heat, for about 10-15 minutes. Don’t leave it uncovered; it will dry out all the sauce.
Ingredients (for 3-4 servings):
1 kg pangasius fillet – the base, provides protein, soft texture, no bones, mild flavor
1 large red onion – sweet aroma, structures the layers, doesn’t lose flavor when baked
1 green pepper – adds freshness, slightly bitter, balances sweetness
1/2 red pepper – for color and a sweeter taste
200 g diced tomatoes (canned or fresh) – the sauce, moistens, adds acidity
5-6 tablespoons red wine – binds the sauce, subtle flavor
2 tablespoons oil – just the right fat, so it doesn’t come out dry
1 teaspoon salt or to taste – enhances flavor, brings out the vegetables
freshly ground pepper – a bit of heat, don’t leave it out
1 teaspoon seasoning or other dried spice, optional – for those who want a stronger flavor, not necessary, be careful with salt