PanFried Pangasius with Mango Sauce So Delicious from sodelicious.recipes
Introduction
Pangasius, also known as "swai" or "basa," is a type of freshwater catfish that has become increasingly popular in recent years due to its mild flavor and affordability. It is also a healthy choice, as it is low in fat and high in protein. In this article, we will be sharing some delicious pangasius recipes that you can try at home.
Ingredients
Before we dive into the recipes, let's take a look at some of the ingredients you will need: - Pangasius fillets - Olive oil - Salt and pepper - Lemon juice - Garlic - Butter - Soy sauce - Ginger - Green onions - Cilantro - Tomatoes - Red onion - Bell peppers - Cumin - Paprika - Cinnamon - Cayenne pepper - Brown sugar - Rice - Vegetables (such as broccoli, carrots, and snow peas)
Instructions
Pan-Seared Pangasius
This recipe is simple yet delicious. Here's what you need to do: 1. Season pangasius fillets with salt and pepper. 2. Heat olive oil in a pan over medium-high heat. 3. Add the pangasius fillets to the pan and cook for 3-4 minutes on each side, or until golden brown. 4. Squeeze fresh lemon juice over the fillets and serve.
Garlic Butter Pangasius
This recipe takes things up a notch with the addition of garlic and butter. Here's how to make it: 1. Melt butter in a pan over low heat. 2. Add minced garlic and cook for 1-2 minutes, or until fragrant. 3. Season pangasius fillets with salt and pepper. 4. Increase heat to medium-high and add the pangasius fillets to the pan. 5. Cook for 3-4 minutes on each side, or until golden brown and cooked through. 6. Serve with the garlic butter sauce drizzled over the top.
Soy Ginger Pangasius
This recipe has an Asian flair with the addition of soy sauce and ginger. Here's what you need to do: 1. In a small bowl, whisk together soy sauce, minced ginger, and chopped green onions. 2. Season pangasius fillets with salt and pepper. 3. Heat olive oil in a pan over medium-high heat. 4. Add the pangasius fillets to the pan and cook for 3-4 minutes on each side, or until golden brown. 5. Pour the soy ginger sauce over the fillets and serve.
Pangasius Curry
If you're a fan of curry, you'll love this recipe. Here's how to make it: 1. In a large pot, heat olive oil over medium heat. 2. Add sliced red onion, diced bell peppers, and minced garlic. 3. Cook for 5-7 minutes, or until vegetables are softened. 4. Add cumin, paprika, cinnamon, and cayenne pepper to the pot and stir to combine. 5. Add diced tomatoes and brown sugar to the pot and stir to combine. 6. Season pangasius fillets with salt and pepper and add them to the pot. 7. Add enough water to cover the fillets and bring to a simmer. 8. Cover the pot and simmer for 10-12 minutes, or until the fish is cooked through. 9. Serve with rice and steamed vegetables.
Nutrition
Pangasius is a healthy choice for those looking to eat a balanced diet. A 3-ounce serving of pangasius contains: - 90 calories - 1 gram of fat - 20 grams of protein - 50 milligrams of sodium Pangasius is also a good source of omega-3 fatty acids, which are essential for heart health.
Conclusion
Pangasius is a versatile and nutritious fish that can be prepared in a variety of ways. Whether you prefer it pan-seared, grilled, or in a curry, there's a pangasius recipe out there for you. Give one of these recipes a try and enjoy the delicious and healthy benefits of this freshwater catfish.
