Pangasius fillet from the oven

Ingredients for 2 servings:

• 2 pangasius fillets (150-200 g each), fresh or frozen
• 1 red bell pepper(s)
• 1 bell pepper(s), yellow
• 1 bunch of spring onions
• 10 cherry tomatoes
• 2 garlic cloves, to taste
• some sesame oil
• Soy sauce
• Worcestershire sauce
• lemon(s)
• Oil for frying
• olive oil
• salt and pepper
• Cayenne pepper
• Thyme
• oregano
• possibly sugar

Instructions

Working time approx. 30 minutes; Cooking/baking time approx. 30 minutes; Total time approx. 1 hour

Mediterranean, low-carb

Wash the pangasius fillets and pat dry. Brush a baking dish with a little olive oil. Season the fish with salt and pepper, and marinate with lemon juice, then place it in the baking dish and refrigerate for a while if necessary. Clean and finely chop the spring onions and bell peppers, and quarter the tomatoes. First, briefly blanch the onions and bell peppers in a little oil (neutral/rapeseed oil) over moderate heat. Now add the tomatoes, crush the garlic, and add it as well. Drizzle a touch of sesame oil over the vegetables, if desired. The sesame oil imparts a rather intense flavor, so please be careful! If you don’t like it, you can omit it. Season the vegetables generously with soy sauce, a little Worcestershire sauce, salt, pepper, cayenne pepper, thyme, and oregano. Season to taste and add 1-2 pinches of sugar if desired. Pour the vegetables over the pangasius fillets and bake in the oven at 170°C (350°F) for 20-25 minutes using a fan-assisted oven. (Depending on how thin the fillets are, no longer than 20 minutes.) The vegetable topping keeps the fish very juicy.