Panga with potatoes and vegetables in the oven

Our dinner today was this tasty meal. Everyone loved it and it is so simple to do it. 

Time: 1 hour

4 Servings

Ingredients:

• 1 teaspoon olive oil
• 1 or 2 medium onions
• 1 clove garlic, minced
• 500 g panga filet
• 500 g potatoes
• 300 g frozen green peas and baby carrots
• 100 g fresh mushrooms
• 1 tomato paste
• 1 cup milk
• pepper, parsley and salt to taste
• bechamel sauce 400 ml

Preparation method:

1. Place the panga filets in a diep plate. Season the panga filets with salt and pepper to taste. Cover them with milk and let it resting for 20 min.
2. Meanwhile, peel the potatoes and cut them in small pieces. Place the potatoes and vegetables in a pan with boiling water, with a little of salt.
3. Heat the oil in nonstick skillet over medium heat. Stir-fry onion and garlic clove until crisp-tender, then add tomato. Season with salt, pepper and parsley. Stir for 1/2 minutes and add the fish. Finally add mushrooms. Cook about 3 minutes and turn. Place half of this in an oven tray.
4. Place the boiled potatoes and vegetables in the oven tray. Cover partially with the rest remained from the previous point (3)
5. Cover with bechamel sauce and place in the oven. It takes around 20 minutes (180ºc-200ºc) to get brown on top and it is ready to serve.

Béchamel sauce:

I bought a pack with the prepared sauce. Ingredients: milk 62%, creams 24%, wheat flour, corn starch and salt. Each 100g has 162 kcal.

Calories: Each 100 g, boiled potatoes 75 cal, panga filet 103 cal, peas 77 cal, baby carrots 36 cal, 30 cal fresh mushrooms, 120 cal by each tablespoon olive oil.

This recipe has per person around 500 calories per person. If you would like to make it a light recipe be careful with the quantity of the meal and using less béchamel sauce on top. It will be very tasty in the same, because of the tomato sauce with onion.