Pangasius fillets are a mild, boneless fish that are perfect for quick and easy meals. This recipe highlights the simplicity of cooking this white fish, which is low in fat and calories, making it ideal for health-conscious individuals. Pangasius is sold filleted and skinless, making it safe for children to...
Ingredients
Pangasius fillets4
Red bell pepper (chopped)1cup
Onion (chopped)1cup
Capers2tbsp
Three-herb mustard2tbsp
White wine1cup
Nutrition (per serving)
Calories
27.6kcal (1.38%)
Protein
0.9g (1.9%)
Carbs
5.2g (1.89%)
Sugars
2.3g (4.6%)
Healthy Fat
0.1g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
How to make Pangasius Fillets
- Step 1
Cook the red bell pepper, onion, capers, and three-herb mustard over low heat without oil, but with the white wine.
- Step 2
After five minutes, add the pangasius fillets to the pan.
- Step 3
Turn the fillets occasionally until they are fully cooked, ensuring even cooking on both sides.
Nutrition (per serving)
Nutrition (per serving)
Calories
27.6kcal (1.38%)
Protein
0.9g (1.9%)
Carbs
5.2g (1.89%)
Sugars
2.3g (4.6%)
Healthy Fat
0.1g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
You can use frozen pangasius fillets if fresh ones are not available; just ensure they are fully thawed before cooking.
Pair this dish with a vegetable stir-fry or a light salad for a balanced meal.
Experiment with different types of mustard to adjust the flavor profile of the dish.
FAQS
Can I use a different type of fish for this recipe?
Yes, you can substitute pangasius with other mild white fish like sole or tilapia.
Is it necessary to use white wine?
White wine adds flavor to the dish, but you can substitute it with vegetable or chicken broth if preferred.
Can I add oil to the recipe?
This recipe is designed to be oil-free, but you can add a small amount of olive oil if desired for extra richness.
How can I ensure the fish is fully cooked?
Cook the fillets until they are opaque and flake easily with a fork.
What sides pair well with pangasius fillets?
Steamed vegetables, rice, or a fresh salad are excellent sides for this dish.
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