Pangasius with vegetables

Delicious Pangasius Recipe with Vegetables

Pangasius, a fish with white and succulent flesh, is perfect for a quick and healthy meal. This Pangasius recipe with vegetables is not only simple but also full of flavors and vitamins, making it an excellent choice for those who want to enjoy a tasty dish without spending hours in the kitchen.

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

Ingredients:
- 500 g pangasius (fillets)
- 2 carrots
- 2 potatoes
- 200 g cauliflower
- 1 medium onion
- 2 garlic cloves
- 2 small tomatoes (or 200 g canned tomatoes)
- 1 bay leaf
- 2 tablespoons of pepper paste
- 2 tablespoons of tomato paste
- 1 packet of seasoning (or your favorite spice)
- 3 tablespoons of olive oil (or vegetable oil)
- Salt and pepper to taste
- 1 cup of water (approximately 250 ml)

Preparation:

1. Preparing the ingredients: Start by peeling the vegetables. Wash the carrots, potatoes, and cauliflower well. Slice the carrots into thin rounds, dice the potatoes into medium-sized cubes, and break the cauliflower into florets. This mix of vegetables will not only add flavor but also an attractive palette of colors to the dish.

2. Onion and tomatoes: In a large skillet or pot, add the 3 tablespoons of olive oil and sauté the chopped onion over medium heat. When it becomes translucent, add the diced tomatoes. If using canned tomatoes, make sure to crush them lightly with a spatula. Let them simmer together for 5 minutes to release their aroma and juices.

3. Adding the vegetables: Now, add the carrots, potatoes, and cauliflower to the skillet. Mix everything well so that the vegetables are coated with oil and the flavors from the skillet. Add the pepper paste and tomato paste, which will give a rich note and intense flavor to the dish.

4. Seasoning: At this point, add the bay leaf, seasoning, crushed garlic, and salt and pepper to taste. Stir gently to distribute the spices evenly.

5. Cooking the vegetables: Pour in a cup of water and let the vegetables simmer on low heat, covered, for about 15-20 minutes. Check occasionally if the vegetables are cooked and if more water is needed. The carrots and potatoes should be tender but not mushy.

6. Adding the fish: When the vegetables are nearly cooked, place the pangasius fillets on top. Cover the pot again and let the fish simmer for about 5-7 minutes until cooked and flakes easily with a fork. Pangasius cooks quickly, so don’t leave it on the heat for too long.

7. Finishing and serving: Before serving, taste and adjust the seasoning with salt and pepper. Remove the bay leaf and serve the dish hot, alongside a fresh salad or a portion of rice that will perfectly complement the meal.

Practical tips:
- You can replace the vegetables with your favorites or what you have on hand. For example, zucchini or bell pepper are excellent options.
- If you like more intense flavors, add herbs such as dill or fresh parsley, which will provide an extra freshness.
- This recipe is ideal for a quick dinner, being a healthy option with approximately 350 calories per serving, depending on the ingredients used.

Frequently asked questions:
- Can I use another type of fish? Absolutely! Cod, salmon, or tilapia are excellent alternatives that pair well with the vegetables and sauce.
- How can I store the recipe for later? The dish keeps well in the fridge for 2-3 days. Reheat it in the microwave or on the stove, adding a little water to prevent it from drying out.
- Is this recipe suitable for diets? Yes, this is a nutritious and balanced recipe, rich in protein and fiber, making it ideal for a healthy diet.

This recipe for Pangasius with vegetables is not just a filling dish, but also an excellent way to delight your family with a healthy lunch or dinner. Enjoy every bite and explore variations of this recipe, turning it into a favorite at your table!

 Ingredients: 500 g pangasius, carrots, cauliflower, potatoes, onion, garlic, 2 small tomatoes, bay leaf, pepper paste, tomato paste, vegetable oil