Pangasius Steak with Stir-Fried Vegetables and Rice
By Tima Gaye
🎥 Unlock the Pangasius Fish & Veg Quiz Answers
Watch a short video first, then test how well you know this crispy fish with stir-fried veggies & rice dish! 🌿🐟
(After watching, the quiz answers will appear below!)
🧠 Quick Quiz: Pangasius Fish & Stir-Fried Veg
- Which two items are used in the marinade and batter on the fish before frying?
- Which aromatics start off the stir-fry base (before veggies)?
- Which vegetable is used along with Pak Choi in the stir-fry?
- What kind of sauce is poured over before glazing?
- What is the dish served over (base)?
💡 Tip: Think “marinate → fry → stir base → glaze → serve”!
💚 Why You’ll Love This Pangasius Steak with Stir-Fried Vegetables and Rice
- Light & flaky: Mild Pangasius cooks up tender inside with a delicate golden exterior.
- Balanced plate: Lean protein, crisp veggies, and fluffy rice for a complete, satisfying meal.
- Weeknight-easy: From pan to plate in about 30 minutes with simple, accessible ingredients.
- Customizable: Swap veggies (pak choi, peppers, snap peas) and tweak sauces (soy, garlic-butter, sweet chili).
- Family-friendly flavors: Gentle seasoning and glossy stir-fry sauce that everyone enjoys.
- Clean cooking: Minimal pans and quick cleanup—perfect for busy nights.
- Great leftovers: Reheats well; keep fish separate and re-sauce to revive shine.
Introduction
If you’re looking for a dish that’s both light and satisfying, Pangasius Steak with Stir-Fried Vegetables and Rice is the perfect choice. This recipe brings together tender, flaky Pangasius steaks, crisp seasonal vegetables, and fluffy rice — all tied together with a rich, savory stir-fry sauce.
What makes it truly special is the balance: the fish is marinated and fried until golden on the outside yet soft and juicy inside, while the vegetables keep their crunch for freshness. The glossy sauce coats everything beautifully, making each bite full of flavor and texture.
Whether you’re cooking a weekday family dinner or preparing something a little more impressive for guests, this dish offers the best of both worlds — comfort and elegance. It’s quick, healthy, and versatile, with a presentation that looks as amazing as it tastes.
🎥 Watch: Ginger Soy Pangasius Stir-Fry
🧂 Ingredients
For the Pangasius Marinade
- 3–4 Pangasius steaks (sliced in half)
- 1 egg
- 1 tbsp flour
- Salt (to taste)
- Freshly ground black pepper
For the Stir-Fry
- 1 tbsp cooking oil
- 2–3 spring onions
- 1 tsp grated fresh ginger
- 2 cloves garlic, minced
- 1 onion (sliced)
- 1 fresh paprika (sliced)
- 3–4 leaves Pak Choi
- Optional: chili flakes for extra heat
For the Sauce
- 1/4 cup favorite stir-fry sauce (soy-ginger or teriyaki)
- 2 tbsp water
For Serving
- Steamed white or red rice
Prepare the Fish Steaks
Begin with a fresh Pangasius steak placed on a clean chopping board. With a sharp knife, gently slice the steak in half to make it easier to season and cook evenly.
For hygiene and safety, slip on a pair of kitchen gloves before handling the fish. Carefully run your fingers through the flesh to check for any small bones. Use gentle pressure to remove them one by one — this ensures that your finished dish will be smooth, tender, and free from unwanted crunch.
Take your time with this step. Pangasius has a delicate texture, so working carefully helps the pieces stay intact. Once the bones are removed, place the cleaned fish pieces into a bowl. They’re now ready to absorb marinades and seasonings in the next step.
👉 Pro Tip: Keep a small bowl of water and a paper towel nearby as you work. This makes it easier to rinse your hands or tools and maintain a tidy process.
Marinate the Pangasius Steaks
Once your Pangasius steaks are cleaned and ready, sprinkle a pinch of black pepper over the fish for seasoning.
In a small bowl, whisk together one egg with a light dusting of flour until smooth — this creates a light batter. Pour the batter over the fish, then mix gently with your hands or a spoon until every piece is coated evenly.
This thin coating not only helps lock in moisture, keeping the fish tender on the inside, but also sets the base for a delicate golden crust when fried.
Finally, let the coated fish rest for 10–15 minutes. During this marination period, the black pepper and batter soak in, giving you Pangasius steaks that are subtly spiced, juicy, and ready for frying.
Sear to Golden Perfection
Now that your Pangasius steaks are marinated and ready, it’s time to bring them to life with a golden, crispy sear. Heat a generous drizzle of cooking oil in a skillet over medium heat. Wait until the oil is shimmering — this ensures your fish fries evenly without sticking.
Carefully place the coated Pangasius steaks into the hot pan, leaving space between each piece. Fry them for about 3–4 minutes per side, turning gently once the bottom is beautifully golden. As they cook, the thin batter forms a crisp shell while sealing in all the juices, leaving the inside moist and tender.
Once the fish is evenly fried and golden brown, transfer them to a paper towel-lined plate. This step removes any extra oil while keeping the crust perfectly crunchy.
👉 At this point, your kitchen will already be filled with the aroma of savory, pan-fried fish — a sure sign you’re on the right track!
Build the Aromatic Base
With the fish resting, it’s time to create the heart of your stir-fry — a fragrant, colorful base that ties all the flavors together.
Place a clean pan over medium heat and drizzle in about a tablespoon of oil. Once heated, add the chopped garlic and ginger, letting them sizzle for a few seconds to release their aroma. Follow with the spring onions, which will add a subtle sharpness.
After about 30 seconds, toss in the sliced onions and then add the fresh paprika (sliced into strips). Stir frequently for 1–2 minutes until the onions soften slightly and the paprika begins to release its natural sweetness and vibrant color.
Next, add the Pak Choi, stirring it into the base. Let it cook just long enough to wilt slightly while still keeping its crunch. This adds both freshness and texture, balancing beautifully with the savory fish.
👉 If you like a bit of heat, sprinkle in some chili flakes at this stage for an extra kick.
By the end of this step, you’ll have a colorful, aromatic base — layered with sweetness, freshness, and just the right touch of spice — ready to coat the Pangasius and vegetables in rich flavor
Combine Pangasius with the Sauce
With your vegetables perfectly stir-fried, it’s time to bring the star of the dish back in. Gently place the seared Pangasius steaks into the pan, nestling them among the vegetables so they can soak up all those savory flavors.
Next, pour your stir-fry sauce evenly over the fish and veggies, then add about 2 tablespoons of water to loosen the mixture. Allow everything to simmer gently for 2–3 minutes. During this time, the sauce will thicken and reduce, transforming into a glossy glaze that coats every bite of fish and vegetable.
👉 The result? Flaky Pangasius that’s infused with flavor, crisp-tender vegetables, and a silky sauce that ties everything together into one irresistible dish.
Plate and Serve
Once everything is perfectly cooked, remove the pan from the heat and get ready to bring your dish to life. Start by spreading a bed of fluffy steamed rice on a serving plate or bowl. Gently arrange the golden Pangasius steaks on top, then spoon the stir-fried vegetables around and over the fish for a colorful, vibrant presentation.
For the finishing touch, garnish with freshly sliced spring onions or a sprinkle of sesame seeds. Not only do they add a pop of color, but they also bring extra aroma and crunch.
👉 The result is a balanced and beautiful dish — flaky fish, crisp-tender vegetables, glossy sauce, and fluffy rice all working together in harmony. It’s comforting, nourishing, and elegant enough to impress at any table
🌟 Tips for Success
- Dry your fish: Pat Pangasius steaks dry before marinating to help the coating stick and crisp better.
- Don’t overcrowd: Fry in small batches so the fish crisps evenly without steaming.
- Control the heat: Keep your pan at medium heat — hot enough for a golden crust but not too high to burn the coating.
- Prep veggies in advance: Chop onions, pak choi, and aromatics before frying fish to make stir-frying seamless.
- Glossy sauce: Add water gradually when reducing the sauce so it clings nicely to the fish and vegetables.
- Rice texture: Use freshly cooked rice or day-old rice for a perfect fluffy base — never mushy.
- Garnish smart: A sprinkle of sesame seeds or spring onions not only adds flavor but also elevates presentation.
❓ Frequently Asked Questions
What other fish works well besides Pangasius?
Cod, tilapia, or haddock are great alternatives. Just adjust the cooking time since thinner fillets cook faster than Pangasius.
Do I have to use Pak Choi in this recipe?
Not at all. Spinach, kale, or even shredded cabbage make excellent substitutes while still keeping that fresh crunch in the dish.
Which stir-fry sauce gives the best flavor?
A soy-ginger blend or teriyaki sauce works beautifully. For a spicy twist, chili-garlic sauce adds depth and a little heat.
Is it possible to prepare this meal ahead of time?
Yes! Chop the vegetables and mix the sauce earlier in the day. For best results, fry the fish fresh before serving so it stays crispy.
What’s the best way to serve Pangasius stir-fry?
Serve it over steamed white rice, nutty red rice, or even noodles. A sprinkle of sesame seeds or extra spring onions makes it restaurant-worthy.
🔗 More Fish & Rice Recipes for Inspiration
🍛 You Might Also Like
If you enjoyed this Pangasius Steak with Stir-Fried Vegetables and Rice, you’ll also love my Curry Sauce Chicken with Rice . It’s another flavorful dish where tender chicken meets rich, savory curry sauce — perfect for pairing with fluffy rice.
About the Author:
Tima Gaye is a Gambian-born, UK-based home cook and recipe creator. She shares rich, flavorful recipes inspired by African roots and global dishes. Every meal she creates comes from the heart — blending tradition, creativity, and love.
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👉 Facebook: Cook with Tima Gaye
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