Pangasius with potatoes and tomatoes in the microwave

Wonderful fish with a delicate, rich spicy taste. Very fast and satisfying, you can cook in the microwave. For the first time I tried visiting my sister many years ago, decided to slightly modify and lighten, eliminating mayonnaise.
Elena BelashovaAuthor avatar
Recipe author

Composition / ingredients

servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 44 % 8 g
Fats 11 % 2 g
Carbohydrates 44 % 8 g
78 kcal
GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 50 min
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For me, the minus in dishes with pangasius is extra fats. I have adapted to cook it without oil at all, without mayonnaise, etc. Very rarely, I just grease the top of the "casserole" of potatoes and pangasius with sour cream.
We defrost the Pangasius and cut it into thin "threads".
We also cut the potatoes into thin circles. Tomatoes and onions can be thin, or even larger.
Mix potatoes and chopped pangasius, salt, pepper, add favorite herbs if desired.
We put part of the potatoes with fish in a dish for a microwave oven, then a layer of tomatoes and onions, again a layer of potatoes, etc. You can generally mix everything, and not lay out layers.
We do not put on maximum power, but less, we cook for 15-18-20-25 minutes. It depends on the height of the bowl, slicing, etc. You should not pull it out immediately, let it stand for 10-15 minutes, it will come.
Decorate with herbs, salad.
PS. I want to try to add wine somehow (pickle pangasius in it).

Caloric content of the products possible in the composition of the dish

  • Ripe potatoes - 80   kcal/100g
  • Baked potatoes - 70   kcal/100g
  • Mashed potatoes - 380   kcal/100g
  • Boiled potatoes - 82   kcal/100g
  • Potatoes in uniform - 74   kcal/100g
  • Fried potatoes - 192   kcal/100g
  • Tomatoes - 23   kcal/100g
  • Sour cream of 30% fat content - 340   kcal/100g
  • Sour cream with 25% fat content - 284   kcal/100g
  • Sour cream with 20 % fat content - 210   kcal/100g
  • Sour cream of 10% fat content - 115   kcal/100g
  • Sour cream - 210   kcal/100g
  • Ground black pepper - 255   kcal/100g
  • Salt - 0   kcal/100g
  • Onion - 41   kcal/100g
  • Spices dry - 240   kcal/100g
  • Pangasius - 89   kcal/100g

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