Pan-Fried Pangasius With Mango Sauce







A recipe allowed in a / / / diet.

This healthy dish is a 15-minute job. And not only that pan-frying and fish team up so well together, but the soft, firm texture of pangasius gets upgraded by cooking it together with onion and cherry tomatoes. And thanks to orange zest and lemon juice, the refreshing mango sauce, brings a welcomed, acidic touch.

Nutritional Chart

Calories: 259 kCal / serving

  • Proteins:
  • Fats:
  • Carbs:
  • 27 g
  • 8 g
  • 20 g

Ingredients Needed for Pan-Fried Pangasius With Mango Sauce

For the fillet:

10 ounces of pangasius (2 fillets)
1 tablespoon olive oil
2 small onions, quartered
6 cherry tomatoes
2 fresh thyme sprigs

For the mango sauce:

5 ounces of canned mango
½ teaspoon orange zest
½ tablespoon lemon juice

How to Make Pan-Fried Pangasius With Mango Sauce

  1. For the fillet:

    Place the pangasius on the work surface and season it on both sides with salt and pepper.

  2. Heat the olive oil in a skillet over low heat. Add the fillet, onion, cherry tomatoes, and fresh thyme. Fry for 3-4 minutes on each side. Set aside.
  3. For the mango sauce:

    Add the canned mango, orange zest, and lemon juice to a blender. Blend until smooth.

  4. Serve the fillets and cooked onion garnished with mango sauce.

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