Pangasius filets

Thaw them fully in the fridge, then pat them dry; wet fillets steam and are harder to turn. Cook in a lightly oiled non-stick pan over a medium heat for about 3–4 minutes per side, turning once with a wide spatula.

Bake thawed fillets at 200 °C for about 12–15 minutes, depending on thickness. They are ready when the flesh is opaque and separates easily into flakes; check the thickest part reaches 63 °C.

Yes, but they release more water and cook less evenly. For a better texture, thaw them overnight in the fridge and pat them dry before cooking; if baking from frozen, follow the pack’s cooking instructions.

Keep fresh fillets covered in the fridge and cook them within a day or two. Freeze them in an airtight, labelled package; thaw in the fridge, not on the worktop, and do not refreeze them raw after thawing.

Their mild flavour works with lemon, garlic, parsley, dill or a lightly spiced curry sauce. Serve them with boiled potatoes and peas, or use them in fish tacos with crunchy cabbage and a sharp dressing.

Choose fillets that look moist but not slimy, with no strong fishy or sour smell. For frozen fillets, avoid torn packaging or large ice crystals, which can point to thawing and refreezing.

The names are often used for closely related farmed catfish sold as white fillets, but they are not a guarantee of the exact species. Check the product’s species name if that distinction matters to you.

Yes. Pangasius has a similarly mild taste, though its soft flesh can break up more readily than cod, so it suits baked dishes, curries and fish cakes particularly well.