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Pangasius on a grill pan with fried vegetables

Grill-Pan Pangasius with Fried Vegetables

Incredibly juicy — for a holiday or any day! Pangasius cooked in a grill pan with vegetables is a wonderfully juicy, fragrant dish. Make it for lunch or dinner and feed the whole family well. The fish comes out tender, and even kids will love it.

Zhemchuzhinka

Recipe author

Pangasius on a grill pan with fried vegetables

Composition / ingredients

Servings:

Pangasius (fillet)

400

Vegetable oil

Garlic powder

Salt

Dried spices

Butter

Onion

0.5

Bell pepper

0.5

Garlic

Lemons

Fresh herbs

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 59 % 10 g

Fats 29 % 5 g

Carbohydrates 12 % 2 g

94 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 15 min

Step 1:

How do you make pangasius fillet in a grill pan with fried vegetables? First, prep the fish. Take the pangasius out of the freezer and leave it at room temperature until fully thawed. To speed it up, you can cover the fillet with cool water, changing the water a couple of times over a short stretch — it thaws much faster that way.
Step 2:

Blot the thawed pangasius with paper towels or a kitchen towel. The fish should be as dry as possible, since we're going to sear it.
Step 3:

Cut the fillet in half or leave it whole, whichever you prefer.
Step 4:

Lightly salt each piece of fish all over and sprinkle with a little of your favorite spices (I used ground peppers and just a touch of dried basil).
Step 5:

Brush the grill pan with vegetable oil using a silicone brush, set it over the heat, and get it good and hot. Sear the fish on both sides until golden and appetizing. I cooked mine over medium heat, about 3–4 minutes per side. Remove the finished pieces from the pan.
Step 6:

Peel the onion and garlic, halve the pepper, and remove the stem and seeds. Rinse the vegetables and herbs under running water and pat them dry with paper towels. Melt the butter in the grill pan and add the onion, pepper, garlic, and herbs to fry. Cook them to whatever doneness you like — just lightly softened, or fried until golden.
Step 7:

Top each piece of fish with a little of the fried vegetables and, if you like, a few drops of lemon juice.
Step 8:

Serve before it cools down!

I used red onion for this — it makes the finished dish look brighter and more appetizing. If you can, grab bell peppers in a few different colors, too. Serve the pangasius with a leafy salad or fresh vegetables. Boiled rice or mashed potatoes also pair well with the fish. Enjoy!
Since everyone's tolerance for salt, sweetness, bitterness, heat, acidity, and spice is different, always season to your own taste! If you're using a seasoning for the first time, remember that some spices are especially easy to overdo (chili pepper, for one).
If you use a store-bought spice blend, check the ingredients on the package. These blends often already contain salt, so keep that in mind or you risk over-salting the dish.