Thought I’d share another recipe with you. Last night I had curried panga with vegetables.
Panga is a relatively cheap white fish that’s pretty bland on its own, hence the curried element to it. The photo below is what I had tonight, it doesn’t look amazing. This is because I chunk the panga once it’s cooked to make extra sure it’s cooked. I’m paranoid about eating undercooked poultry, fish, pork etc, so I tend to break it up to make sure it’s all cooked through. Also, it releases more juices and helps flavour the vegetables.
So here we go, the recipe for one person
1 x panga fillet
1 x medium carrot
1/2 cup brocolli
1/2 cup onion
1/2 cup aubergine
1/2 cup courgette
1/2 cup pepper (red, yellow or green)
Handful of spinach
Curry seasoning (optional)
1) Rub some curry seasoning onto the panga filet (if you can do this the night before and leave it in the fridge overnight, even better)
2) Chop the onion and garlic (to whatever size you like, I like mine finely sliced)
3) Heat up a little olive oil in a wok/pan
4) Add the onions and garlic and soften them
5) Whilst softening the onions, cube the carrots, brocolli, pepper, aubergine and courgette
6) Once the onions are softened, throw in the vegetables and stir often to prevent anything burning, do this for about 3 minutes
7) Make a space in the middle of the vegetables and add the panga filet
8) Keep the vegetables moving as much as possible, after about 2-3 minutes flip the panga
9) Allow the filet to cook another 2-3 minutes (I, at this point, start breaking the fish up and mixing it with the vegetables, cooks it thoroughly and mixes flavours)
10) Add the spinach and turn off the heat, stir continuosly to wilt the spinach
There should be some nice juices from the panga, flavoured with the garlic, vegetables and curry powder. It’s delicious.
If the curry rub isn’t your thing here are some alternatives I’ve tried;
- Spicy paprika, oregano, black pepper rub
- Spicy paprika, black pepper rub
- Oregano, black pepper rub
- Black pepper, lemon juice (put this into the wok at the end for a minute or so)
You could other seasonings as well, but it needs something to help give the fish a bit of flavour!
It’s super simple, quick, cheap and healthy.
This has the paprika, oregano, black pepper rub
Tonight’s dinner with the curry rub and black pepper
Here is the paprika, oregano, black pepper version cooking in the wok
Enjoy and let me know what you think!