Pangasias Fillet with Carrot Tomato Sauce

This delicious dish brings the delicate flavors of pangasius fillet combined with a hearty and vibrant carrot and tomato sauce. The succulent fillets are lightly pan-fried, then baked to perfection with a flavorful sauce made from fresh vegetables and zesty balsamic vinegar. This is a perfect meal for those who appreciate a well-balanced combination of flavors and textures. You can taste the sweetness of carrots, the acidity of tomatoes, and the aromatic punch of garlic, all melding beautifully. The process involves a delightful medley of skills, from chopping and sautéing to baking, ensuring a satisfying cooking experience. Despite its gourmet appearance, the dish is straightforward enough for weeknight dinners. It's a reasonably quick recipe that doesn't compromise on flavor or nutrition. Whether you're cooking for family or hosting friends, this dish will impress and delight. Pair it with rice, couscous, or boiled potatoes and a fresh salad for a complete meal. Enjoy this wholesome and nurtured culinary creation, showcasing the best of both vegetables and seafood.

Ingredients

Main Ingredients

• 2 pangasius fillets
• 4 carrots
• 1 red bell pepper
• 2-3 cloves of garlic
• 1 large can of peeled tomatoes in their own juice

Sauces and Spices

• 3-4 tablespoons balsamic vinegar
• 2 eggs
• Salt, to taste
• Ground black pepper, to taste
• Oil, for frying

Preparation Time

• Total Time: 45 minutes

Step-by-Step Instruction

1. Prepare the fillets: Cut each pangasius fillet into three pieces.
2. Prepare the vegetables: Peel and wash the carrots, then grate them with a coarse grater.
3. Cut the pepper: Wash the red bell pepper, cut it in half, and remove the seeds. Slice it into small pieces.
4. Chop the garlic: Peel the garlic cloves and finely chop them.
5. Sauté the aromatics: Heat oil in a pan, add the chopped garlic, and fry quickly.
6. Add veggies: Add the grated carrots and sliced pepper to the pan with the garlic. Sauté for about 5 minutes, stirring occasionally.
7. Transfer to pot: Move the contents of the pan into a pot, add the chopped canned tomatoes, and simmer on low heat for 10 minutes.
8. Season the sauce: Stir in the balsamic vinegar and taste the sauce. Adjust with salt and pepper as needed. Simmer for an additional 5 minutes.
9. Prepare the egg wash: Crack the eggs into a bowl and beat them into a homogeneous mixture.
10. Coat the fish: Dip the fish pieces into the egg mixture, ensuring they are fully coated.
11. Fry the fillets: Heat oil in a frying pan. Fry the fish on both sides until golden brown, seasoning with salt and pepper.
12. Assemble for baking: In an ovenproof dish or pan, spread a couple of spoonfuls of the carrot-tomato sauce, then place the fried fish pieces on top.
13. Add more sauce: Pour the remaining sauce over the fish.
14. Bake the dish: Preheat the oven to 200°C (392°F) and bake the fish for about 15 to 20 minutes until fully cooked.
15. Prepare side dishes and salad: While the fish is baking, cook rice, couscous, or boiled potatoes, and prepare a fresh salad as accompaniment.
16. Serve: Present the fish hot, topped with the rich sauce, alongside your chosen sides.
17. Presentation tips: Garnish with freshly chopped herbs like parsley or basil for a fresh contrast.
18. Enjoy: Serve the dish at the table and enjoy the flavorful experience.
19. Leftover tips: Store any leftovers in an airtight container, and reheat for a quick next-day lunch.
20. Meal pairing suggestion: Complement your meal with a crisp white wine or a sparkling water infused with lemon.

Tips

• Substitution: If pangasius is unavailable, use any white fish fillet such as tilapia or cod.
• Vegetables: Feel free to add more vegetables such as zucchini or mushrooms for extra nutrition.
• Herbs: Fresh basil or oregano can enhance the aroma of the dish; sprinkle them on before serving.

Nutrition (per serving estimate)

• Calories: 400
• Protein: 36g
• Fats: 18g
• Carbohydrates: 21g

Variations

• Spicy Variant: Add a chopped hot chili pepper or a pinch of cayenne for a spicy kick.
• Vegetarian: For a vegetarian option, replace the fish with tofu or eggplant slices.
• Gluten-free: This dish is naturally gluten-free if gluten-free balsamic vinegar is used.

Serving Suggestions

• Serve with a side of steamed green beans or roasted Brussels sprouts for a balanced meal.
• A crusty sourdough bread can be a delightful accompaniment to mop up the sauce.
• A glass of chilled Sauvignon Blanc pairs well with the dish, offering a refreshing palette cleanse.

Best Places

1. Fish House - Known for its fresh seafood and innovative dishes. Location: 1823 Frankford Ave, Philadelphia, USA.
2. Aqua Kyoto - Offers a unique twist on traditional seafood dishes. Location: 240 Regent St, London, UK.
3. Bubba Gump Shrimp Co. - A lively spot inspired by a classic American movie. Location: 13 Coventry St, London, UK.
4. Nobu - Famous for blending traditional Japanese dishes with Peruvian ingredients. Location: 105 Hudson St, New York City, USA.
5. Loch Fyne Seafood & Grill - Specializes in sustainably sourced seafood from local waters. Location: 37-39 Brewer St, London, UK.
6. Kojama - An exclusive venue known for its seafood tasting experience. Location: 6-3-2 Ginza, Chuo City, Tokyo, Japan.
7. La Mar Cebicheria - Celebrated for authentic Peruvian cebiche. Location: 85 Willis Street, Wellington, New Zealand.
8. Rockpool Bar & Grill - Offers a luxurious dining experience with high-quality seafood. Location: 66 Hunter Street, Sydney, Australia.
9. The Clam - Focuses on innovative clam and seafood preparations. Location: 420 Hudson St, New York City, USA.
10. La Pêche Gourmande - A French delight with exquisite seafood options. Location: 11 Rue du Bretagne, Paris, France.