Baked Pangasius
Baked Pangasius with Vegetables and White Wine
I made this baked pangasius on a day when I didn't feel like spending much time in the kitchen, but I still wanted a warm dinner. I'm not a fan of well-browned fish; I prefer the soft, slightly poached texture in wine, without a crust. So I tried this version, where everything is done simply in a tray, and there's not much that can go wrong. Easy-to-find ingredients, balanced flavor, and it doesn't take long to prepare.
Quick Info
Total time: about 45-55 minutes
Preparation time: 10-15 minutes
Baking time: 30-40 minutes
Servings: 2-3
Difficulty: easy
Everyday recipe, suitable for quick dinners or simple lunches
Ingredients
1 piece of pangasius fillet (usually 400-500 g)
1 head of garlic
½ cup of semi-dry white wine (approximately 100 ml)
Salt
Pepper
Oregano
Green beans (approximately 100 g)
Peas (approximately 50-70 g)
1 small carrot
1-2 tomatoes
1 lemon
Preparation Method
1. Preheat the oven to 180°C. Line a tray with baking paper.
2. Place the pangasius fillet in the tray. Season with salt, pepper, and oregano on both sides.
3. Peel the head of garlic and slice the cloves thinly. Scatter the garlic slices over and around the fish.
4. Slice the tomatoes and place them over the fillet without completely covering it.
5. Add the green beans and peas to the tray, among the pieces of fish.
6. Slice the carrot into rounds or sticks and add them to the tray without pre-soaking.
7. Pour the white wine into the tray, ensuring the liquid does not completely cover the fish, just enough to be slightly at the bottom.
8. Place the tray in the preheated oven and cook for 30-40 minutes. Check after 30 minutes: the fish should be tender, and the vegetables slightly cooked without everything drying out.
9. Remove the tray and let the fish rest for 2-3 minutes. Squeeze a little lemon juice on top just before serving, if desired.
Why I Make This Recipe Often
It's prepared without hassle and doesn't dirty many dishes. The taste is balanced, with a hint of wine and garlic. The fillet doesn't become dry or bland. It's the kind of dinner you can quickly make with what you have in the fridge.
Tips and Variations
Tips
If you want to intensify the flavor, you can marinate the fish for 10 minutes with salt, pepper, and garlic before putting it in the oven.
Don't add too much liquid – the fish will release some juice.
Check after 30 minutes, especially if the fillet is thin.
Substitutions
You can use any other white fish fillet with a soft texture (cod, pike).
The semi-dry white wine can be replaced with dry white wine if you have nothing else on hand.
If you don't have peas or green beans, you can use carrot and zucchini cut thin.
Variations
You can skip the oregano or replace it with dried basil.
You can also add a few slices of bell pepper for sweetness.
For more freshness, add chopped parsley at the end.
Serving Ideas
It goes well with plain rice, boiled potatoes, or just a slice of bread. The juice from the tray can be used as a sauce.
Frequently Asked Questions
1. Can I use frozen fish fillets?
Yes, just make sure they are completely thawed and drained before cooking; otherwise, they will release too much water in the tray.
2. Can I use cherry tomatoes instead of regular tomatoes?
Yes, you can cut them in half and place them in the tray the same way. The final taste is just as good.
3. Can I use another type of wine?
Yes, you can use dry white wine instead of semi-dry. The result will be slightly less sweet.
4. How thick should the fillets be?
The recipe works best with fillets that are 1-2 cm thick. If they are very thin, check to avoid overcooking them.
5. If I don't want garlic, can I omit it?
Yes, but the taste will be more neutral. There is no equally aromatic substitute.
Nutritional Values
Approximately, for a medium serving (about 200 g of fish and vegetables, with sauce):
Calories: 180-220 kcal
Protein: 23-25 g
Fat: 3-5 g
Carbohydrates: 6-10 g
Values vary depending on the type of fish and the amount of vegetables used. The recipe is low in fat and has a decent protein content.
Storage and Reheating
It can be stored in the refrigerator in a sealed container for up to 24 hours. I do not recommend reheating in the oven for long, as the fish will dry out. It is best reheated gently in the microwave or, if necessary, for a few minutes in steam. It does not keep well for more than a day, especially with the vegetables already cooked.
Preparing the fish: Take a piece of pangasius fillet, season with salt, pepper, oregano, clean garlic, slice it and put it on the fish, add to a baking tray lined with parchment paper, place a few slices of tomato, green beans, peas, pieces of carrot, and finally add the wine. Bake in a preheated oven at 180 degrees for about 30-40 minutes! Remove from the oven and serve warm!
Ingredients: pangasius fillet, one head of garlic, half a glass of semi-dry white wine, salt, pepper, oregano, green beans, peas, carrot, tomatoes, lemon.
