Pan-Fried Pangasius Fillet
A tasty, tender, super-juicy fish with vegetables for dinner! Pangasius fillet cooked on a grill pan can be served with baked or boiled potatoes. Add a vegetable, fish, or garlic sauce - it’s very delicious!
Updated : 18 February, 2026
Easy
About 20 min.
Ingredients
500 grams
Pangasius
3 tablespoon
Olive oil
1
Lemon
0.25
Bell pepper
1
Garlic
to taste
Parsley
to taste
Salt
to taste
Ground black pepper
to taste
Red pepper, ground
to taste
Garlic powder
0.25
Onion
7 grams
Arugula
Table
Table of volume measurements:
- teaspoon - 5 ml
- dessert spoon - 10 ml
- tablespoon - 20 ml
- glass - 200 ml
Preparation
Step 1
How to fry pangasius on a grill pan? First, take the fish out of the freezer and leave it to thaw at room temperature.
Step 2
Pat the thawed fish dry on all sides with paper towels to remove excess moisture.
Step 3
Place the pangasius on a large flat plate or tray. Using a silicone brush, oil the fish on both sides, then sprinkle with dry seasonings. I used garlic powder, fish seasoning, and ground red paprika. Salt to taste.
Step 4
While the fish is marinating, prepare the remaining ingredients. Wash the lemon, pepper, and herbs in cold water. Peel the garlic and onion and rinse them. Cut the bell pepper in half and remove the core and seeds. If possible, use brightly colored peppers so the finished dish looks more аppetizing.
Step 5
Cut the lemon into two halves. Slice the onion into half-rings. Chop the bell pepper, parsley, and garlic as finely as possible.
Step 6
Put the grill pan on the stove and heat it up. You can fry the fillet whole, but it’s more convenient to cut it into two pieces. Place the fish on the pan, reduce the heat to medium, and cook until a golden color appears (about 2 minutes or a little longer).
Step 7
Carefully flip the pangasius pieces and place a little garlic, bell pepper, and parsley on top.
Step 8
Press the fish lightly with a spatula and hold for a few seconds. Then continue cooking until done.
Step 9
Drizzle each piece of fish with the juice of half a freshly squeezed lemon.
Step 10
Rinse the arugula and pat dry with paper towels. You can also use green leaf lettuce, lamb’s lettuce, iceberg, etc. Add a few onion rings. Place the pangasius fillet on the greens, garnish with lemon wedges, and serve.
Author note
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