Pangasius with vegetables and rice

Pangasius with Vegetables and Rice - A Tasty and Healthy Recipe

Total Time: 45 minutes
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Servings: 4

Who doesn't love a quick, healthy, and flavorful dish? Pangasius with vegetables and rice is a perfect choice for family dinners as well as special occasions. This simple recipe combines delicate fish with crunchy vegetables and fragrant rice, resulting in a nutritious and delicious meal. Let me show you how to prepare it step by step!

A Brief Story about Pangasius

Pangasius is a white, tender fish originating from the freshwater of tropical regions. It is an excellent source of protein, rich in omega-3 fatty acids, which contribute to heart health. Due to its delicate taste, it is easy to cook and pairs perfectly with a variety of ingredients. This recipe blends the tradition of healthy cooking with a modern twist, making it accessible and quick to prepare.

Ingredients

- 400 g minced pangasius fillet
- 400 g peeled, chopped tomatoes
- 200 g mixed frozen vegetables (carrots, peas, corn)
- 200 g long-grain parboiled rice
- 2 teaspoons capers
- 2 cloves garlic, chopped
- 100 ml extra virgin olive oil
- Zest of 1/2 lemon
- 300 ml white wine
- Salt, pepper, and oregano to taste
- Fresh parsley for serving

Step by Step - Cooking Pangasius with Vegetables and Rice

1. Prepare the Ingredients
Start by washing all the vegetables and prepping them. Chop the garlic and parsley finely. If using fresh tomatoes, peel and dice them. Make sure you have all the ingredients at hand to make the cooking process easier.

2. Heat the Oil
In a large pot, add 100 ml of extra virgin olive oil and place it over medium heat. Wait a few minutes until the oil becomes warm, but do not let it smoke.

3. Sauté the Garlic and Pangasius
Add the chopped garlic to the heated oil and sauté for 1-2 minutes until it turns golden and releases its aromas. Then, add the minced pangasius fillet. Fry the fish for 5-7 minutes, stirring constantly to cook evenly. The pangasius should become opaque and change color.

4. Add the Vegetables and Spices
Once the pangasius is cooked, add the peeled tomatoes and mixed frozen vegetables. Season with salt, pepper, and oregano to taste. Let the mixture simmer on low heat for 10 minutes, stirring occasionally to allow the vegetables to soften and the flavors to combine.

5. Prepare the Rice
After the vegetables have cooked, add the parboiled rice and mix well. Then add 300 ml of white wine and ensure the rice is covered with liquid. If necessary, add a bit of water. Season again with salt, pepper, and a pinch of oregano. Cover the pot with a lid and let it simmer on low heat for 15-20 minutes, or until the rice absorbs the liquid and is cooked.

6. Finalize the Dish
When the rice is ready, remove the pot from the heat and let it sit covered for a few minutes. Then, add the lemon zest and gently mix to distribute the flavors.

7. Serve
Pangasius with vegetables and rice is served warm, sprinkled with chopped fresh parsley. You can also add a few lemon slices for an extra touch of freshness. This dish is ideal alongside a green salad or a side of grilled vegetables.

Practical Tips

- Ingredients: Use quality pangasius fillet, preferably from sustainable sources. You can substitute pangasius with another white fish, such as cod or trout, for a variation of the recipe.
- Vegetables: Customize the vegetable mix according to your preferences. You can add bell peppers, zucchini, or spinach. If you prefer fresh vegetables, use them instead of frozen ones.
- Rice: Parboiled rice is an excellent choice for saving time. However, if you prefer to use regular rice, make sure to wash it well before cooking and adjust the boiling time.

Nutritional Benefits

This dish is not only tasty but also healthy. Pangasius provides high-quality protein, while the vegetables add essential fiber and vitamins. Extra virgin olive oil is rich in healthy fatty acids that contribute to cardiovascular health. A serving of this recipe contains approximately 450 kcal, making it an excellent choice for a light dinner.

Frequently Asked Questions

- Can I use other types of fish?
Of course! Any white fish with tender flesh will work well in this recipe.

- How can I store leftovers?
This dish keeps well in the refrigerator for 2-3 days. Warm it gently before serving.

- What side dishes do you recommend?
This dish pairs excellently with a summer salad, mashed potatoes, or grilled vegetables.

A Personal Note

This pangasius with vegetables and rice recipe is one of my favorites because it cooks quickly, and the result is always delicious. I love to serve it on a cool day, alongside a glass of white wine that perfectly complements the flavors of this dish.

So, don’t hesitate to try this simple recipe for pangasius with vegetables and rice. It will surely win you over! Enjoy your meal!