If you are looking for a 15-minute recipe for your frozen Basa/ Pangasius Fish, this Baked Pangasius Fish is for you. Quick, cheap, healthy and super easy to make, this is one of my reccommended 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 looking for a quick dinner idea or someone seeking a healthier meal option, Baked Pangasius Fish fits the bill. You can just take several basa fillets from freezer, season a bit and throw them into the oven.
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: Usually when you buy it from nearby supermarket, the fillets are frozen. With this recipe, you don’t need to wait for it to thaw, simply use 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 like to have your baked fillets tangy, or if there are no lemon at home, you can skip it.
- Salt and Pepper: These pantry staples are used to season the fish to your taste.
- Fresh Herbs and Lemon Slices for Garnish: While not essential, fresh herbs and lemon slices make for an appealing presentation. I used basil leaves from my little garden and that’s enough to make 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. Here are the simple steps to get your fish ready for the oven:
Step 1. Seasoning & Preheat the Oven
- Preheat the Oven: Start by preheating your oven to a temperature of 400°F (200°C). This ensures that your fish bakes evenly but still quickly.
- Season with Salt and Pepper: After washing the frozen fillets with water, sprinkle a pinch of salt and pepper on both sides of each frozen fillet. This adds a fundamental layer of flavor to the fish. You can also add some herbs, shallot, ginger, garlic, etc. or drizzle a bit of lemon if desired.
- 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.
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. Ensure 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 the doneness you prefer, you can let the fillets baked in 5-10 minutes more for them to turn to a golden color. In case you would like to bake it at lower temperature, set up your oven to 350°F (175°C) and bake in 20 minutes. After several time experiencing different temperatures for baking basa fish, I suggest cooking it in oven at 350°F- 400°F maximum. The higher temperature could make the fish overbaked easily.
- 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. Then, garnish with some fresh herbs (basil, rosemary, thyme, spring onions, etc.). Enjoy it while it’s still hot to fully savor the flavors and textures. Don’t serve it cold as it can smell fishy.
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 of many Asians.
Dipping sauce: Dipping sauce for Baked Pangasius can be Fish Sauce, Ketchup, Soy Sauce or Sweet Chili Sauce. Feel free to try your favorite dipping sauce with it and give me a review!
Fresh Salad: A crisp, fresh salad with mixed greens, cherry tomatoes, and a light vinaigrette dressing is a refreshing side dish to balance 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 for a heartier meal.
These serving suggestions not only enhance the visual appeal of your dish but also offer 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 reduced inflammation and improved 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. Try it!
More Pangasius Fish Recipes
As a Vietnamese, I learned many interesting recipes for Pangasius Fish from my mom and my friends, and also created some on my own. Beside baking, you can try:
- Steamed Pangasius Fish with Soy Sauce
- Pangasius Fish Hotpot
- Pangasius Fish in Tomato Sauce
- Lemongrass Chili Pangasius Fish
Baked Pangasius Fish from Frozen
If you are looking for a 15-minute recipe for your frozen Basa/ Pangasius Fish, this Baked Pangasius Fish is for you. Quick, cheap, healthy and super easy to make, this is one of my reccommended 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: Start by preheating your oven to a temperature of 400°F (200°C). This ensures that your fish bakes evenly but still quickly.
- Season with Salt and Pepper: After washing the frozen fillets with water, sprinkle a pinch of salt and pepper on both sides of each frozen fillet. This adds a fundamental layer of flavor to the fish. You can also add some herbs, shallot, ginger, garlic, etc. or drizzle a bit of lemon if desired.
- 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.
Step 2. Baking Pangasius Fish
- Place in the Preheated Oven: Carefully transfer the prepared fish fillets to the preheated oven. Ensure 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 the doneness you prefer, you can let the fillets baked in 5-10 minutes more for them to turn to a golden color.
Note: In case you would like to bake it at lower temperature, set up your oven to 350°F (175°C) and bake in 20 minutes. After several time experiencing different temperatures for baking basa fish, I suggest cooking it in oven at 350°F- 400°F maximum. The higher temperature could make the fish overbaked easily.
- 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. Then, garnish with some fresh herbs (basil, rosemary, thyme, spring onions, etc.). Enjoy it while it's still hot to fully savor the flavors and textures. Don’t serve it cold as it can smell fishy.
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Nutrition Information:
Yield: 2 Serving Size: 200gAmount Per Serving: Calories: 295
