DRIED FISH IN OLIVE OIL

Preparation Time: 50 minutes including 20 minutes to soak dried fish

Cooking Time: 10 minutes

Servings: 8-10

Ingredients:

1/2 cup olive oil or corn oil

¼ cup chopped garlic

1 onion, chopped

2 cups, soaked and shredded meat of dried daing na bisugo or any meaty dried fish of choice

1 cup peeled garbanzos

2 cups diced and fried potatoes

2 bell pepper, sliced thinly

1 8g MSG

Procedure:

1. Heat 3 tbsp of olive oil. Set aside remaining olive oil for later use.

2. Saute garlic and onion until limp. Stir-in shredded meat of dried fish. Cook for 1 minute.

3. Add fried garbanzos and continue cooking while stirring for a minute. Adding a tbsp or 2 of olive oil.

4. Stir-in potatoes and bell peppers. Pour in remaining oil and simmer for 2 minutes while stirring. Season with MSG.

5. Serve with rice or as topping to toasted baguette slices.

Nutritional Content: Calories: 224, Carbohydrates (g): 11, Protein (g): 15, Fats (g): 13

Good to Know: 

When it comes to your diet, health should always be a priority. Always consider the best weight for your body type. Looking good is just a welcome bonus.

Good to Remember:

Bell peppers’ color can be green, red, yellow, orange, purple or white.  Red peppers have higher levels of lycopene, carotene and Vitamin C than the less sweet tasting green ones.

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Fish Menudo

*Excellent source of Potassium – for proper muscle and nerve functioning.
*Makes 4 servings


Ingredients:

3/4 kg labahita, filleted and cut into 1" x 1" cubes
3/4 tbsp calamansi juice
2 cloves garlic, crushed
1 pc medium onion, sliced
150 g potatoes, cut into cubes
150 g carrot, cut into cubes
1 pouch (115 g) Original Style Tomato Sauce
39816 cup cooked/frozen green peas
1 pc medium red bell pepper, cut into strips


Procedure:

1. MARINATE labahita in 1-1/3 tsp soy sauce, 1/8 tsp iodized fine salt (or 1/2 tbsp rock salt), calamansi juice and 1/4 tsp pepper for 30 minutes. Fry until brown. Set aside.

2. SAUTè garlic and onion. Add potatoes, carrot, Tomato Sauce and 1/4 cup water. Simmer until vegetables are cooked. Add green peas, bell pepper and 1/3 tsp iodized fine salt or (1/3 tbsp iodized rock salt). Add fish. Simmer for 3 minutes.

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PINAPUTOK NA TILAPIA

*Preparation Time: 25 minutes
*Cooking Time: 30 minutes
*Servings: 6-8




Ingredients:


8 pieces tilapia, scaled and cleaned
Seasoning / MSG
Cooking oil for frying
2 pieces onion, chopped
4 pieces tomatoes, chopped
Salt and pepper
¼ cup melted butter




Procedure:


*Rub tilapia with seasoning/msg. Set aside to marinate for 125 minutes.


*Heat cooking oil for frying. Fry tilapia until golden brown. Set aside.


*Cut 8 pieces of aluminum file big enough to wrap fried tilapia.


*To assemble, top tilapia with chopped onion and tomatoes. Sprinkle with dashes of salt and pepper. 


*Drizzle with a tsp of melted butter and then seal foil on all sides.


*Grill prepared tilapia for 5 minutes or until foil wrapper pops. Remove from heat and serve immediately.




Nutritional Content: Calories: 301  Carbohydrates (g): 2 Protein (g): 19  Fats (g): 25


Good to Know: 
Calories refers to the amount of energy in food and the amount of energy the body uses.


Good to Remember:
Most seafood are not only good sources of protein but are also low in fat.

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