HOW TO COOK PANGASIUS FISH RECIPES

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PARCHMENT-BAKED PANGASIUS | SO DELICIOUS



Parchment-Baked Pangasius | So Delicious image

The main goal of baking in parchment is to keep all the flavors together. Let your pangasius fillet absorb all the delicious flavors of the smoky bell pepper and mild zucchini and asparagus. And, of course, each time fish is involved, lemon is a must.

Provided by Andrei Gusty

Total Time 25 minutes

Yield 2

Number Of Ingredients 9

8 asparagus stalks
12 ounces of pangasius fillet
salt
pepper
½ teaspoon garlic powder
2 medium bell peppers, halved
½ zucchini, sliced
½ medium lemon, sliced
1 tablespoon lemon juice

Steps:

  • Line a roomy baking dish with parchment paper.
  • Add the fillet on a bed of asparagus and season with salt, pepper, and garlic powder.
  • Add the peppers, zucchini, and lemon slices. Drizzle with lemon juice.
  • Cover with parchment paper and bake for 15 minutes at 380°F/190°C.

Nutrition Facts : Calories 220 calories , ProteinContent 31 grams , FatContent 5 grams , CarbohydrateContent 12 grams

PAN-FRIED SWAI FILLETS RECIPE | ALLRECIPES



Pan-Fried Swai Fillets Recipe | Allrecipes image

My husband loves fish. Since I am allergic, I don't partake. Swai was on sale at the grocery so we picked some up. Since he has never tried it before, I decided to cook it in a familiar way for him. He devoured it. I served this with honeyed carrots and fried yellow squash.

Provided by Bonnie M. Goodwin

Categories     Seafood    Fish

Total Time 1 hours 0 minutes

Prep Time 10 minutes

Cook Time 20 minutes

Yield 4 servings

Number Of Ingredients 8

2 teaspoons red pepper flakes
1 teaspoon seafood seasoning (such as Old Bay®)
1 teaspoon garlic powder
salt and ground black pepper to taste
1 cup cornmeal
4 (4 ounce) fillets swai fish
2 tablespoons canola oil
¼ cup water

Steps:

  • Combine red pepper flakes, seafood seasoning, garlic powder, salt, and pepper in a bowl. Spread corn meal into a shallow bowl. Season swai fish with red pepper flake mixture and press each fillet into cornmeal to coat. Wrap coated fillets in plastic wrap and refrigerate for 30 minutes.
  • Heat oil in a skillet over medium heat. Unwrap fish and place in the hot oil; cook until browned, about 5 minutes per side. Add water, bring to a simmer, cover, and cook, flipping occasionally, until fish flakes easily with a fork, about 10 minutes.

Nutrition Facts : Calories 330.2 calories, CarbohydrateContent 28.7 g, CholesterolContent 56.6 mg, FatContent 14.9 g, FiberContent 1.9 g, ProteinContent 19.4 g, SaturatedFatContent 2.1 g, SodiumContent 238.8 mg, SugarContent 0.9 g





















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