BBQ recipes cooking tips grilling how to cook pangasius fish fillet seafood

Mastering the Art of Cooking Pangasius Fish Fillet

Written By Avi Green
Mastering the Art of Cooking Pangasius Fish Fillet

Pangasius fish fillet, also known as tra or swai fish, has gained popularity owing to its mild flavor and affordability. This makes it a great choice for various culinary experiments. In this guide, we will uncover how to cook pangasius fish fillet in multiple styles, making it a versatile dish that will appeal to everyone, from kids to adults.

how to cook pangasius fish fillet

Why Choose Pangasius Fish?

Pangasius fish is highly versatile and can be used in many different recipes. Beyond its mild taste, which allows it to soak up different marinades and spices effectively, pangasius fish is also rich in nutrients such as protein, omega-3 fatty acids, and vitamins. This delightful fish's low-fat content also makes it an excellent option for those focusing on healthier eating habits.

how to cook pangasius fish fillet

Essential Ingredients and Tools

Ingredients

  • 4 pangasius fish fillets
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • 1 lemon, thinly sliced
  • 2 cloves garlic, minced
  • Fresh herbs such as parsley or dill
  • 1 cup cherry tomatoes, halved
  • 1 onion, sliced

Tools

how to cook pangasius fish fillet

Step-by-Step Guide on How to Cook Pangasius Fish Fillet

1. Grilling My Way

Grilling pangasius fish fillets can infuse your dish with an irresistible smoky flavor, ideal for backyard BBQs. Start by preheating your griddle or grill and lightly coat it with olive oil. Rub your fish fillets with salt, pepper, and minced garlic. Place the fish onto the preheated griddle and grill for about 3-4 minutes on each side or until the fish is opaque and flakes easily with a fork. Top with fresh herbs and a squeeze of lemon for extra zing.

If you enjoy grilled fish, you may also find our guide on how to cook a breakfast casserole helpful for planning your next grilling session.

2. Pan-Seared Excellence

Pan-searing your pangasius fish fillets can deliver a delicious crispy crust. Begin by lightly coating your pan with olive oil and heating it until its almost smoking. Season your fillets with salt, pepper, and herbs. Place the fish in the pan and cook for about 3-4 minutes on each side or until golden brown. This method locks in the flavors and creates a delightful texture that will have your guests coming back for more.

You might also like our recipe on how to cook white rice in a rice cooker to pair perfectly with your fish fillet.

3. Baked to Perfection

Baking pangasius fish fillets is an effortless way to prepare a healthy meal. Preheat your oven to 375F (190C). Place your seasoned fillets on a parchment-lined baking sheet. Arrange the onion slices and cherry tomatoes around the fish. Drizzle with olive oil and top with lemon slices. Bake for 20-25 minutes, or until the fish is opaque and flakes easily with a fork. This method ensures even cooking and is less hands-on, making it perfect for busy weeknights.

Suggestions for Side Dishes

Pangasius fish fillets are incredibly versatile and pair well with a wide array of side dishes. Consider serving your fish with a fresh salad, steamed vegetables, or a grain such as quinoa. For a starchier option, roasted potatoes or a classic rice dish can complement the fish beautifully. Check out our tips on how to cook quinoa in a rice cooker for a healthier side dish alternative.

how to cook pangasius fish fillet

Additional Tips for Cooking Pangasius Fish Fillets

To make the most out of cooking pangasius fish fillet, always remember to keep your fish fresh and at the right temperature before cooking. Using fresh herbs and quality oils can upscale your dish from good to extraordinary. And don't underestimate the importance of a good fish cleaning routine to eliminate any lingering fishy smell from your tools and cookware.

Every method of cooking pangasius fish fillet brings out different flavors, and youll quickly discover which one you and your family love the most. So dont hesitate to experiment!

Cleaning Your Tools and Cookware

After enjoying a delightful meal, it's essential to maintain your cooking tools. Make sure to use a high-quality Cookware Cleaner to keep your griddle and pans pristine and a Cutting Board Oil to extend the life of your cutting boards.

Cooking pangasius fish fillet offers endless culinary opportunities, making it a dish that you can keep coming back to. Whether youre grilling, baking, or pan-searing, each method presents a unique way of infusing flavor and texture into this mild yet delicious fish.

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"8FT High Pressure Propane Hose with Adjustable Regulator - Ideal for Outdoor Grill Gas Fitting, Grill, Burner, Fryer, and Cooker - 0-20 PSI - 3/8" Flare X 1/8" NPT Male"
$41.94
(180 Cu. In. (2 Pack)
$35.43
(2 Pack) Ocean'S Halo, Organic Soy-Free Spicy Korean BBQ Sauce, 12 Ounce
$48.00
(Hot&Spicy) CJ Korean BBQ Original Sauce Chicken & Pork Marinade 29.6 Ounce (1)
$27.98
(Set of 3) Heavy Duty Vegetable Grill Baskets for Outdoor Grill, Stainless Steel Veggie Grilling Basket for All Grills, BBQ Gifts for Men, 1 Large & 2 Small
$48.10
, 24025BMT, Cast 2-Burner, Liquid Propane Gas Grill, Black
$338.00
, 60936, Grill Light Cob Handle Mount,Black
$40.22
, Deli Slices, Hickory Smoked, 5.5 Oz
$10.28
, Inc. 1423 Broiler Brush, Black
$77.66
, One Sheet Pan Chicken Parmesan Seasoning Mix, 1.5 Oz
$5.65
, Santa Maria Style Seasoning, 7 Oz.
$22.28
- 4 Piece Black Drillbrush Ultra Stiff Cleaning Brush Set - Metal Brush for Drill Alternative - Grill Brush for Cordless Drill - Grill Grate Cleaner Brush
$75.98
- BBQ Grill Cleaner Oil | 100% Plant-Based & Vegan | Best for Cleaning Barbeque Grills & Grates | Use with Wooden Scrapers, Brushes, Accessories & Tools | Great Gift for Dad! (8Oz)
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- Black Nitrile Gloves, Hypoallergenic Co-Polymer 6 Mill Thickness, Disposable Gloves, Powder Free, Non Sterile, Ambidextrous, Finger Tip Textured, Dispenser Pack of 100, Size. Medium.
$38.20
- Carolina Barbeque Sauce, Gourmet Carolina Sauce, Tangy BBQ Sauce with Tomato Vinegar, Premium Ingredients, Made with Gluten-Free Ingredients (20 Oz)
$24.76
- Double Pre-Seasoned, Square Carbon Steel BBQ Grill Griddle, Made in USA - Perfect for Gas Grill - Durable, Flat Top Grill Pan - 1/4" Thick, 14" X 18"
$215.98
- Double Pre-Seasoned, Square Carbon Steel BBQ Grill Griddle, Made in USA - Perfect for Gas Grill - Durable, Flat Top Grill Pan - 3/16" Thick, 14" X 18"
$245.57
- Greek Freak Mediterranean Spice Blend - All-Purpose Rubs, Spices and Seasonings - Use On: Chicken, Chickpeas, Beef, Seafood, Pork, Vegetables, Turkey, Potatoes and Salad Dressing - 4 Oz
$34.24
- Grill Brush and Scraper, 16.7”, Stainless Steel, Grill Cleaner, Grill Brush, Grill Cleaning Brush, BBQ Brill Brush, BBQ Brush for Grill Cleaning, Grill Brush for Outdoor Grill, Safe Grill Brush
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- Large under Grill Mat - Black Diamond Plate, 36 X 48 Inches, for Outdoor Use
$108.08
- Magnetic Barbecue BBQ Light Set for Grilling - 6 Alkaline AAA Batteries Included - Works on All Grills with an Exception to Stainless Steel.
$56.02
- Master Grill Pan, Korean Traditional BBQ Grill Pan - Stovetop Nonstick Indoor/Outdoor Smokeless BBQ Cast Aluminum Grill Pan
$105.58
- Meat Claws Bbq Grill Accessories Set - 2 Silicone Gloves, Claws for Pulled Pork, BBQ Thermometer - Perfect Smoker Accessories Grilling Tools Gift Set for (Orange Glove-Thermometer-Claw)
$40.18
- Monterey Seafood Seasoning and Hog Wild Cajun Seasoning, Gluten-Free Bbq Rubs and Spices for Smoking
$55.17
- Onyx Collection, 12-Inch Grill Pan, Coated with New Teflon Platinum Non-Stick Coating (PFOA Free) (12-Inch)
$87.98
- Professional Grade Chef Apron for Kitchen, BBQ & Grill
$67.98
- Stovetop Indoor Korean BBQ Nonstick Grill Pan With, Pfoa-Free, Dishwasher Oven Safe, Made in Korea
$77.98
-Outdoor Gas Pizza Oven, Rotating Propane Pizza Grill Oven for Exterior Backyard Pizza Maker with 14" Pizza Stone, Portable Pizza Ovens for outside with Pizza Peel,Pia,Cutter,Gloves and Thermometer.
$500.58
. the Safer Grill Cleaning Brush. All Natural. No Metal Bristles.
$59.98
07047 Cool Touch Electric Griddle
$73.98
07061 22-Inch Electric Griddle with Removable Handles, Black, 22-Inch
$119.98
1 Pair/2 Pieces BBQ Gloves, Grilling Gloves, Heat Resistant Barbecue Oven Gloves, 1472°F/800°C Kitchen Fireproof Mitts Heat Proof for Grilling, Baking, Cooking, Welding Gloves Mitts - Red
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1 Piece Random Nonstick Enameled Cast Iron Pan/Pot (4 Styles: 10.25" Skillet/2Qt Saucepan/2.8Qt/4.8Qt Dutch Oven) – Healthy round Pot for Sourdough Bread Baking on All Stovetops, Mystery Cookware Box
$69.99
1-Piece 16.50 Inch Cast Iron Griddle Plate | Reversible Pre-Seasoned Cast Iron Grill Pan for Gas Stovetop | Double Sided Used on Open Fire & in Oven | Pre-Coated with Oil
$58.44
1/2" X 1/8" Lavalock High Temp BBQ Gasket Smoker Seal for Nomex Door Lid, Self Stick Grey
$46.82
1/3Pc Non-Stick BBQ Grill Mat 40*33Cm Baking Mat Cooking Grilling Sheet Heat Resistance Easily Cleaned Kitchen for Party
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10 Inch Griddle Spatula Holder Magnetic Design, Stainless Steel Grill Barbecue Tool Rack, Griddle Accessories for Blackstone Flat Top Griddle and Other Grill Griddles (2 Pcs)
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10 Inch Square Cast Iron Grill Pan Skillet Grill Pan with Easy Grease Draining for Grilling Bacon, Steak, and Meats, Stove, Fire and Oven Safe for Camping or Barbecue (Red)
$63.98
10" Portable round Barbecue BBQ Charcoal Grill with Handle for Outdoor Home Kitchen BBQ Picnic Camping
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10" Square Cast Iron Grill Pan Steak Pan Pre Seasoned Grill Pan with Easy Grease Drain Spout, with Large Loop Handles for Grilling Bacon, Steak, and Meats
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10-42 BBQ Brisket Rub - All-Natural Spice Seasoning for Steak, Rib, Beef Brisket - Barbecue Meat Seasoning Dry Rub - BBQ Rubs and Spices for Smoking and Grilling - No MSG, 0 Calorie - 10.5Oz Bottle
$35.98
10-42 BBQ Brisket Rub | All-Natural Spice Seasoning for Steak, Rib, Beef Brisket | Barbecue Meat Seasoning Dry Rub | BBQ Rubs and Spices for Smoking and Grilling | No MSG, 5.5.Oz Bottle
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10-Inch Skewer for BBQ Kebab, Unbleached Long Bamboo/Wood Roasting Sticks for Grill -Heavy Duty Thickness -Flat Stick Flag Handle -With Dust-Free Packaging (100-Pack)
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10-LED Grill Light, as Labeled
$40.18
100 Pcs Grilling Gloves Kit Disposable BBQ Gloves with 2 Pairs Cotton Liners Grilling Gloves Cooking Gloves Latex Free Nitrile Gloves for Outdoor Grilling Barbecue Cooking
$18.40
100% All-Natural Hardwood Pellets - Maple Wood (20 Lb. Bag) Perfect for Pellet Smokers, Smoky Wood-Fired Flavor
$53.96
100% Compostable Food Prep Gloves, Restaurant-Quality,For Food Handling, Powder-Free, 100 Count, Medium, Earth Friendly Highest ASTM D6400, US BPI and Europe OK Compost Certified, San Francisco
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100% Cotton Kitchen Apron with an Adjustable Neck with Long Ties for Women Men Chef
$40.14
12 Inch round Pizza Stone, Heavy Duty Cordierite Pizza Grilling Stone, Bread Baking Stone for RV Oven, Grill and Toaster Oven, Ideal for Baking Crisp Crust Pizza, Bread, Cookies and More
$73.03
12 Inch Lightweight Pre-Seasoned Cast Iron Griddle with Cleaning Kit - Smooth Polished Surface, Easy to Clean Cast Iron Skillets Use in the Oven, on the Stove or Grill, over a Campfire
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