Baked Pangasius Fish Recipe From Frozen

If you are looking for a 15-minute recipe for your frozen Basa/Pangasius Fish, this Baked Pangasius Fish is just what you need. It’s quick, affordable, healthy, and super easy to prepare, making it one of my recommended choices for a busy day.

Pangasius fish, known for its mild taste and tender texture, transforms into a delicious meal when baked. The beauty of this recipe lies in its ease of preparation and the minimal number of ingredients required. Whether you’re a busy parent searching for a quick dinner idea or someone looking for a healthier meal option, Baked Pangasius Fish fits the bill. You can simply take several Basa fillets from the freezer, season them lightly, and place them in the oven.

Baked Pangasius Fish

Ingredients for 15-min Baked Basa Fish from Frozen

To prepare this quick & delicious Baked Pangasius Fish, you’ll only need some simple and readily available ingredients. Here they are:

  • Pangasius Fish Fillets: Typically, when purchased from a nearby supermarket, the fillets are frozen. With this recipe, you don’t need to wait for them to thaw; you can simply use the frozen fillets.
  • Olive Oil: A touch of olive oil adds some fat to the fish and prevents it from sticking to the baking dish.
  • Lemon Juice (Optional): Freshly squeezed lemon juice provides a zesty and refreshing flavor that complements the fish beautifully. However, if you don’t enjoy your baked fillets with a tangy flavor, or if you don’t have any lemons at home, you can skip it.
  • Salt and Pepper: These pantry staples are used to season the fish according to your taste.
  • Fresh Herbs and Lemon Slices for Garnish: While not essential, fresh herbs and lemon slices can enhance the presentation. I used basil leaves from my small garden, enough to create an interesting combination.

As you can see, the ingredient list is uncomplicated, making this recipe accessible to anyone interested in preparing a tasty and wholesome baked fish dish.

How to bake frozen pangasius fillets

Preparing Baked Pangasius Fish is a straightforward process, quite similar to other fishes like trout or salmon. Here are the simple steps to get your fish ready for the oven:

Step 1. Seasoning & Preheat the Oven

  • Preheat the Oven: Begin by preheating your oven to a temperature of 400°F (200°C). This step ensures that your fish bakes evenly and quickly.
  • Season with Salt and Pepper: After rinsing the frozen fillets with water, sprinkle a pinch of salt and pepper on both sides of each frozen fillet. This imparts a basic layer of flavor to the fish. If desired, you can also add some herbs, shallots, ginger, garlic, or drizzle a bit of lemon.
  • Drizzle with Olive Oil: Place the fish fillets on a baking dish lined with parchment paper. Drizzle a modest amount of olive oil over the fillets. If desired, use your fingers or a brush to evenly coat them.
Baked Pangasius Fish

Step 2. Baking Pangasius Fish

Now that your seasoned Pangasius fish fillets are ready, it’s time to bake them. Follow these simple steps for a perfect result:

  • Place in the Preheated Oven: Carefully transfer the prepared fish fillets to the preheated oven, making sure they are evenly spaced in the baking dish.
  • Bake for 15 Minutes: Allow the fish to bake for approximately 15 minutes. The exact cooking time may vary slightly depending on the thickness of your fillets. You’ll know the fish is done when it easily flakes with a fork. Depending on your preferred level of doneness, you can let the fillets bake for an additional 5-10 minutes to achieve a golden color. In case you prefer to bake it at a lower temperature, set your oven to 350°F (175°C) and bake for 20 minutes. After experimenting with different baking temperatures for Basa fish, I recommend cooking it in the oven at a maximum temperature of 350°F to 400°F. Higher temperatures can easily result in overbaking.
  • Check for Doneness: To ensure the fish is cooked through, use a fork to gently flake a small section of the fillet. If it easily flakes and is opaque throughout, your baked pangasius fish is ready to be enjoyed.
  • Serve Hot: Remove the fish from the oven, and then garnish it with some fresh herbs (such as basil, rosemary, thyme, or spring onions). Enjoy it while it’s still hot to fully savor the flavors and textures. Avoid serving it cold, as it can develop a fishy odor.

Serving Suggestions

Enhance the dining experience of your Baked Pangasius Fish with these delightful serving suggestions:

Steamed Vegetables: Pair your baked fish with a side of steamed broccoli, asparagus, or green beans. The vibrant colors and flavors of fresh vegetables complement the mildness of the fish.

Steamed Jasmine Rice: Serve the fish over a bed of fragrant rice. This is indeed a daily meal for many Asians.

Dipping sauce: The dipping sauce for Baked Pangasius can include Fish Sauce, Ketchup, Soy Sauce, or Sweet Chili Sauce. Feel free to try your favorite dipping sauce with it and let me know your thoughts!

Fresh Salad: A crisp, fresh salad with mixed greens, cherry tomatoes, and a light vinaigrette dressing makes for a refreshing side dish that balances the flavors. Refer to my Chickpea Egg Salad, Cucumber Salad, or Vietnamese Green Papaya Salad.

Roasted Potatoes: Crispy roasted potatoes seasoned with herbs and a pinch of salt are an excellent choice to make your meal heartier.

These serving suggestions not only enhance the visual appeal of your dish but also provide a variety of flavors and textures that complement the baked Pangasius fish.

Health Benefit of Baked Pangasius Fish

Baked Pangasius Fish is not only tasty but also offers several health benefits, making it a wise choice for those seeking a nutritious meal. Here’s why this dish is a healthy option:

Lean Protein: Pangasius fish is a rich source of lean protein, which is essential for muscle development and repair. It provides the necessary amino acids without excess fat.

Omega-3 Fatty Acids: This fish is known to contain omega-3 fatty acids, which are heart-healthy and contribute to reducing inflammation and improving cardiovascular health.

Low in Calories: Baking the fish with minimal oil keeps the calorie count low, making it suitable for those aiming to manage their weight.

Vitamins and Minerals: Pangasius fish is a good source of essential vitamins and minerals, including vitamin D, vitamin B12, and selenium, which support various bodily functions.

Low Mercury Levels: Pangasius fish typically has lower mercury levels compared to some other types of seafood, making it a safer choice for regular consumption.

That’s all you need to make perfect baked Pangasius from frozen. Give it a try!

More Pangasius Fish Recipes

As a Vietnamese, I have learned many interesting recipes for Pangasius Fish from my mom and my friends, and I have also created some on my own. Besides baking, you can also try:

baked pangasius fish

Baked Pangasius Fish from Frozen

Yield: 2
Cook Time: 15 minutes
Total Time: 15 minutes

If you are searching for a 15-minute recipe for your frozen Basa/Pangasius Fish, this Baked Pangasius Fish is just what you need. It's quick, affordable, healthy, and very easy to prepare, making it one of my recommended choices for a busy day.

Ingredients

  • 4 frozen pangasius fillets
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • (Optional) 3-4 slices of shallots/ginger
  • (Optional) 1/2 tsp Dried Herbs/ Lemon Juice
  • (Optional) Fresh Herbs: Basil, rosemary, etc.

Instructions

Step 1. Seasoning & Preheat the Oven

  • Preheat the Oven: Begin by preheating your oven to a temperature of 400°F (200°C). This step ensures that your fish bakes evenly and quickly.
  • Season with Salt and Pepper: After rinsing the frozen fillets with water, sprinkle a pinch of salt and pepper on both sides of each frozen fillet. This imparts a basic layer of flavor to the fish. If desired, you can also add some herbs, shallots, ginger, garlic, or drizzle a bit of lemon.
  • Drizzle with Olive Oil: Place the fish fillets on a baking dish lined with parchment paper. Drizzle a modest amount of olive oil over the fillets. If desired, use your fingers or a brush to evenly coat them.baked pangasius fish

Step 2. Baking Pangasius Fish

  • Place in the Preheated Oven: Carefully transfer the prepared fish fillets to the preheated oven, making sure they are evenly spaced in the baking dish.
  • Bake for 15 Minutes: Allow the fish to bake for approximately 15 minutes. The exact cooking time may vary slightly depending on the thickness of your fillets. You'll know the fish is done when it easily flakes with a fork. Depending on your preferred level of doneness, you can let the fillets bake for an additional 5-10 minutes to achieve a golden color.

Note: In case you prefer to bake it at a lower temperature, set your oven to 350°F (175°C) and bake for 20 minutes. After experimenting with different baking temperatures for Basa fish, I recommend cooking it in the oven at a maximum temperature of 350°F to 400°F. Higher temperatures can easily result in overbaking.

  • Check for Doneness: To ensure the fish is cooked through, use a fork to gently flake a small section of the fillet. If it easily flakes and is opaque throughout, your baked pangasius fish is ready to be enjoyed.
  • Serve Hot: Remove the fish from the oven, and then garnish it with some fresh herbs (such as basil, rosemary, thyme, or spring onions). Enjoy it while it's still hot to fully savor the flavors and textures. Avoid serving it cold, as it can develop a fishy odor. baked pangasius fish

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Nutrition Information:
Yield: 2 Serving Size: 200g
Amount Per Serving: Calories: 295

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