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Your own Pangasius
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  • 6 boneless pangasius fillets, rinsed and patted dry
  • 1 quart milk (soy, cow’s milk, or buttermilk)
  • 1/2 cup miso tamari sauce (or plain tamari sauce)
  • 1 tablespoon Kosher salt
  • 1 tablespoon cracked pepper
  • 3 tablespoons paprika
  • 2 cups cornbread mix or cornmeal

Mango-Chili Dip

  • 1 jar of mango preserves or mango spread
  • 1 red jalapeno pepper or red chili pepper
  • Pinch of salt

Oven fried pangasius fingers

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The healthy way of eating fish sticks. Homemade and without additives: it’s the perfect choice for your family.


6 persons


Pangasius Fingers

  1. Preheat oven to 180 degrees Celsius. With a sharp chef’s knife, slice each fillet across its width and two inches apart. Place the fillets in a large bowl and pour in the quart of milk. Place fillets in the refrigerator for at least 30 minutes. (The pangasius can be soaked all day in the refrigerator until you’re ready to season and bake them.
  2. Remove fillets from milk and pat dry lightly. Brush on tamari sauce and sprinkle both sides of fillets with salt, pepper, and paprika. Use your fingers to evenly distribute the spices among the fillets.
  3. Pour cornbread mix or cornmeal on a large cutting board used only for fish or meats. Coat fillets in cornbread mix or cornmeal and arrange on one or more baking sheets (or bake fillets in batches and refrigerate the remaining fish fillets until ready to bake). Spray baking sheet(s) with non-stick cooking spray and bake fillets for 15 minutes. Check the fillets after 15 minutes and bake an extra 5 minutes for firmer fish. Remove fish from oven and allow to stand for 5 minutes. Serve with Mango-Chili Dip (see recipe, following).                                                         

Mango-Chili Dip

  1. Slice pepper lengthwise and remove the white membrane inside. Remove all seeds for a mildly hot chili dip. Include a few seeds or more for a spicier dip. Place pepper in a small food processor or chopper and run for two-three seconds until the pepper is finely chopped.
  2. Remove mango preserves or spread from the jar and into a serving bowl. Stir in the minced, hot pepper. Add a pinch of salt and stir. Serve alongside the Oven-Fried Pangasius Fingers.

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