Sweet Chili Pangasius

It’s recipe time! Eating only broccoli, chicken, and rice can become quite boring. Inspired to find something new to put on my plate I was looking for a high protein – low-calorie recipe when I stumbled on this on a Finnish blog. As a European, I had never even heard of the pangasius fish. It’s really low on fat, like tuna, but it doesn’t have a distinctive taste, making it a versatile protein source in cooking. That being said, this recipe uses shrimp and sweet chili sauce to bring this dish alive. It’s really easy to make and the best part is that it is really low on calories and high on protein!

The original recipe says to use 2 pangasius filets, but I just used one because I am making this for one person only. I guess the best ratio is to use one filet per person and add the sauce accordingly. That way, the recipe comes into the following macros per plate:

28g carbs / 6g fat / 38g protein

38g grams of protein and those macros add up only to 318 calories! That is awesome! So, here’s how you do it:


Sweet Chili Pangasius

Really tasty dish with high protein but low on calories.
Prep Time 5 mins
Cook Time 1 hr
Course Main Course
Cuisine Asian
Servings 1
Calories 315 kcal


  • 1 filet Pangasius
  • 50 gram Shrimp
  • 2 tbsp Soy sauce
  • 1 tbsp Fish sauce
  • 1 tbsp Ginger
  • 1 tbsp Garlic
  • 1 tsp Chili flakes
  • 1/2 dl Sweet chili sauce
  • Juice of 1 lime


  • 1 bunch Cilantro
  • 5 gram Roasted peanuts


  • Preheat the oven to 200 degrees celcius.
  • Grate your garlic and ginger. Measure the sweet chili sauce into a cup. Add the soy sauce, fish sauce, garlic, ginger, chili flakes and the juice from the lime to the sweet chili sauce. Mix until well combined.
  • Take enough foil to cover the whole fish and place the fish into the foil.
  • Pour the sauce on top of the fish.
  • Cover the top of the fish with shrimp.
  • Wrap the fish into the foil tightly and place it into the oven and cook for about 45 minutes (or 1 hour if you're using a frozen fish).
  • Take the fish out of the oven and transfer to a plate. Crush some roasted peanuts and sprinkle on top of the fish. Add cilantro for garnish and ultimate taste.
Keyword pangasius, peanut, sweet chili

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