Something Fishy - BFAR RFO-CAR

1 Department of Agriculture
BUREAU OF FISHERIES AND AQUATIC RESOURCES
Cordillera Administrative Region
3 Department of Agriculture
BUREAU OF FISHERIES AND AQUATIC RESOURCES
Cordillera Administrative Region
A
post-harvest guide coming from
the experts in the kitchen. Bringing
high-end cuisines to home recipes, the
Something Fishy is a compilations of
food recipes completing the protein
requirement of the people.
Something Fishy.
Cooking Simple Recipes, Completing Our
Protein Requirement
A compilation of Fish Recipes from
the Fisheries Extension, Training, and
Communication Division (FETCD). All
photgraphs are internet downloaded.
Cover Design: Elvy Taquio
Layout: Elvy Taquio and Paul Joseph
Nuval
Regional Office
BPI Compound, Easter Road, Guisad,
Baguio City
Telefax: (074) 443-6716
445-8499
E-mail: [email protected]
Importance of fish in household nutrition
Composition of fish muscles
Vitamins and Minerals
5
4
What causes Fish Spoilage
Prevent fish from getting spoiled
Quality Table for Fresh Fish
(Sensory Evaluation)
6 Fish Drying
14 Grilled whole Tiilapia
7 Rellenong Bangus
Broiled Tilapia
8 Hamonadong Bangus 15 Grilled Marinted Tilapia
Fish noodles
Tilapia fillet
9Smoked soft-bone
16 Thai Grilled whole fish with
corriander-chilli sauce | Thai easy fish
10 Fish patties
11
Fish balls
Fish kikiam
Smoked fish (tinapa)
curry
17 Ginataang Isda
Pinoy Paksiw na Bangus
12 Fish embutido
18 Filipino bangus croquettes
13 Spicy dillis
19 Pinoy Cardillong Bangus
Fish lumpia
Fish sisig
Water: 70-80%
Lipids: 1-7%
Inorganic salt: 1%
Protein: 20%
Non-protein: 2%
Vitamins: traces
Composition variations may occur according to species, season, nutritional status, size and
individual differences within the species.
contents
Bureau of Fisheries and Aquatic
Resources-Cordillera Administrative
Region
Rice often constitutes up to 60% of the daily food intake of most Asians. It is often the
major source of energy and nutrients in our diet. However, only traces of some essential
nutrients like Vitamins A and C, iron, calcium, zinc, and iodine are found in rice. These
nutrients, therefore, must be supplied by other foods which fish has the potential to have a
quality diet.
The relationships among food, energy and essential nutrients must be seriously
considered in order to ensure food and nutrition security.
The problems of malnutrition and health, to a great extent, can be addressed by
improving access to quality and diverse food types which fish can suffice.
COMPOSITION OF FISH MUSCLES
Call everyone in the neighborhood, harvest your backyard vegetables, and try to
cook fresh fish with these simple guides. Happy eating!
3
IMPORTANCE OF FISH IN HOUSEHOLD NUTRITION
Filipino bagnus en tocho
Crispy fried whole catfish
Fish Protein
• Fish protein is of high quality as it contains all the essential amino acids necessary for
physical growth and maintenance.
• It is highly digestible (85-95% digestibility) and has favorable taste.
Fish Oil
Most fish are low in total fat and relatively high in poly-unsaturated fatty acids. Polyunsaturated fatty acids, such as omega-3 fatty acids in fish oil, have been found to decrease
blood triglyceride and cholesterol in animals and humans. Thus, adequate consumption of
fish helps maintain a healthy heart and lowers the risk of stroke and heart attack.
Vitamins and Minerals
• Fish is a fairly good source of fat and water soluble vitamins. Vitamin A is present in fish
as retinol, which is readily absorbed and utilized by humans. In vegetables, Vitamin A comes
as B-carotene, which is not as readily absorbed as retinol and, to some-extent, is lost in
cooking.
• Fish contributes enormously to the mineral supply in the diet. Minerals such as iron,
copper, zinc, magnesium, calcium and phosphorus are essential for several vital metabolic
functions of the body
- Iron is necessary for hemoglobin formation in the blood. It can address the problem
of iron deficiency, anemia.
- Calcium and Phosphorus are essential for bone formation. Small fish can be
consumed with their bones and heads, which constitute good sources of these minerals.
- Iodine is advised to be incorporated in the diet to protect against iodine deficiency
disorders like goiter. Marine fish and seaweeds are excellent sources of iodine.
4 WHAT CAUSES FISH SPOILAGE?
There are three agents of spoilage:
a. Enzymes
It is either indigenous in the fish tissues, or produced by microorganisms during
growth. These enzymes are responsible for the metabolic processes of fish while it is alive
without harming it.
5 1. Control of temperature
o Use of low temperature (like chilling, super chilling, freezing)
o Use of high temperature (like canning, frying, steaming, boiling)
2. Removal of moisture (like salting, drying or smoking)
3. Use of additives
4. Use of appropriate packaging
5. Use of other technologies (like pH reduction as in picking, marinating, fermentation)
b. Microorganisms
It might be present in the surface slime, may come from water where the fish is caught
or may be obtained from post-harvest handling (i.e. fish comes in contact with the soil
and unclean surfaces).
c. Chemical reactions
It is not due to enzymes such as fat oxidation that result to rancidity of the fish.
As soon as fish dies, spoilage begins.
PREVENT FISH FROM GETTING SPOILED QUICKLY
Spoilage of fish is inevitable. By nature, fish will eventually spoil when kept for a very
long time. However, the rate of spoilage may be slowed down to maintain freshness of
the fish as long as possible before consuming it.
QUALITY TABLE FOR FRESH FISH (Sensory Evaluation)
(Johnson and Clucas, 1996)
CLASS
5
A. Applying the Big 3Cs
4
Care. Fish must be handled with care all times. Since unnecessary damage, such as
cuts and wounds, may provide access for the entry of spoilage of bacteria into the fish
flesh. Damaged fish will have lesser price than the undamaged. In worst cases, damaged
ones may end up trash. This is one of the major causes of losses in post-harvest handling.
3
Cleanliness. Fish cleanliness may be achieved by eliminating the sources of
contamination in fish after death such as by gutting and by washing to remove surface
microorganisms. Big fish should be gutted as soon as possible and then washed
thoroughly. Washing is said to remove 90% of the surface microorganisms. It is important
that only clean and potable water be used in washing of the fish to avoid further
contamination. All surfaces (e.g. chopping board, containers, tables, etc.) in contact
with the fish must be clean. Workers who handle the fish are also possible sources or
contamination and must observe proper personal hygiene.
Cooling. Cooling the fish quickly as possible is the most important. At low
temperature, all the agents of spoilage are slowed down, hence, spoilage rate is also
slowed down or temporarily stopped. Cooling the fish may be done with the use of ice to
chill fish to near 0°C, or with a machine to bring down further the temperature below 0°C,
as in freezing. Remember, the lower the temperature, the slower is the rate of spoilage
and the longer is the shelf-life. In short, cool the fish to near 0°C as quickly as possible and
avoid delays.
B. Applying post-harvest technologies
2
1
GILLS
EYES
BODY
APPEARANCE
TEXTURE QUALITY
Dark red color;
Some thin clear
slime; Marine
smell
Bright,
metallic; Clear
pupils; convex
Natural colors;
Iridescent; firm
scales; little or no
slime
Red color; some
slime, but still
thin and clear; no
smell
Dull; pupils
cloudy; slightly
concave; blood
Natural colors;
Firm
Iridescent; firm
scales; some slime
Good
Red-brown color;
some thick slime;
beerly/ mousely/
warm smell
Dull; pupils
cloudy; slightly
concave; blood
Slight red color;
Firm
scales loose; more
thick slime
Average
Brown color; a
lot of slime; slight
“off” smell
Dull; pupils
Red/yellow color; Soft
cloudy; slightly
scales missing;
concave; bloody dry skin; a lot of
yellow slime
Poor
Brown color; a lot
of slime; very bad
smell/ ammonia
smell
Dull; pupils
cloudy; concave
or bulging out;
with blood
Very Poor
Red/yellow color;
few scales; dry
skin; a lot of
thick yellow
slime
Firm
before or
in rigor
Very soft,
mark of
finger left
if pressed
Excellent
6 Procedure:
1. Washing/ Evisceration
-Wash thoroughly with clean water
For small fish – remove viscera through the slit
made down the belly and wash for medium-sized
fish – split the fish down the back leaving the belly
wall intact. Remove gills and viscera, then wash
with clean water.
For large fish – fillet big fish ad cut into strips,
3-6 inches wide, 8-10 inches ½ to 1 inch thick.
Gut the strips if they are quite thick for an even
distribution of salt. Remove also very tough skin.
2. Brine Soaking
-small fish are soaked in 10% brine (1part salt to
9 parts water by weight) for 30 minutes to leach
out blood. Soak in concentrated brine (60%
salinity) for 3-6 hours. Dry the fish for 12-24 hours
depending on the size of the fish and the desired
fish salt concentration.
-for medium and large-sized fish, soak the fish
filets or strips in 10% brine for 30 minutes to leach
out the blood and slime. Thoroughly rub salt on
the surface of the fish for even coating. Pack fish
in vats, barrels or earthen pots with salt between
layers and around the fishes.
-the ratio of the salt to fish averages about 1 part
to 4 parts by weight. For 1 to 3 lbs. fish, they are
generally soaked for 36 hours. Put weight on
Fishdrying
top of the brined fish to keep the fish below the
surface. For large fish, they may be repacked in
smaller pieces with the brine that had formed
after 48 hours.
3. Drying
-For small fish, spread the fish in layers on a wire
screen, coarsely woven rattan or bamboo racks to
dry. Heavily salted fish are first sun-dried for 3-4
hours in the morning and then air-dried under
the shade to prevent casehardening. Turn fish
over every 1-2 hours. At night, racks should be
stocked under the cover where air can circulate
but moisture cannot reach them.
-fish of 4 or more inches in length dry better if
split down through the backbone or if they are
laid out on trays or racks. For the first day or so,
they should not be exposed to the bright sun at
all. After the first day, however, they may be put
out for 3-6 hours each morning and towards the
end of the drying period to be left out all day. The
best product is prepared by drying the fish in the
shade where there is a good breeze but with no
direct exposure the sun at all.
-if the fish are laid out on trays, they should be
turned over 4-5 times a day top facilitate even
drying. Medium-sized fish (1-3 lbs.) will dry in
three days. Large fish strips will take from a week
to 10 days or more to dry.
4. Packing
-Pack dried fish in clean boxes, baskets or in
bundles.
Ingredients:
1 pc. bangus (large sized)
1 pc. onion, chopped finely
4 cloves garlic, minced
1 pc. carrots (small sized), cut to small cubes
1 box raisins (optional)
Precedures
7 2 pcs. tomatoes, chopped
1 raw egg (large)
1 tsp. vetsin (monosodium glutamate)
1 tsp. salt
1/2 tsp. worcestershire sauce
1 pc. green bell pepper, chopped finely
2 tbsp. flour
cooking oil
1. Scrape fish scales. Clean. Gently pound fish the whole meat without cutting an opening
to loosen meat from the skin. Use flat side of a on the skin.
knife in pounding.
5. Marinate skin and head of fish with soy
sauce and calamansi (lime) juice. Set aside.
2. Break the big bone at the nape and on
Boil fish meat in a little water. Drain. Pick out
the tail. Insert the end of the handle of an
bones. Flake meat.
aluminum kitchen turner (sandok) through
the fish neck.
6. Saute garlic until brown. Add onion and
tomatoes. Stir in fish meat, carrot, and
3. Gently scrape down the handle between
pepper. Season with salt, vetsin, ground
the meat and the skin. Scrape down to the
tail, going around and on the other side of the pepper, and worcestershire sauce. Add
raisins.
fish.
4. If you feel the meat is entirely separated
from the skin, remove the handle, squeeze
and push out meat (with the big bone),
starting from the tail going out through the
head. This way, you will be able to push out
bangus
Rellenong
7. Transfer cooked mixture to a plate. Cook,
then add raw egg and flour. Fill in mixture in
bangus skin. Wrap bangus in wilted banana
leaves or in aluminum foil. Fry. Cool before
slicing.
8. Garnish with sliced fresh tomato, spring
onions or parsely. Serve with catsup.
8 Fish
bangus noodles
Hamunadong
Ingredients:
Milkfish
250 g. brown sugar
5 g. bay leaves
5 g. black pepper
10 g. nutmeg
10 g. prague powder (curing salt)
20 g. paprika
Procedure:
1. Wash milkfish, split and remove all
internal organ and false kidney.
2. Wash and debone. Cool until needed.
3. Mix all the ingredients of the curing
solution.
4. Simmer the curing solution for 1 hour
and cool.
5. Soak the deboned milkfish in the cool
curing solution.
6. Store in a chill room overnight.
7. Remove milkfish from solution and
wash surface. Remove excess salt.
8. Spread on smoking trays and surface
dry.
9. Smoke until golden brown. Cool
before packing in boxes.
10. Keep refrigerated or store at 20°C.
Ingredients:
1 cup minced fish (bisugo,
dalagang bukid)
3 cups flour, sifted
1 cup flour for dusting
1 pc. egg yolk
1 1/2 tsp. lye
2 tsp. salt
Smoked soft-boned
bangus
Procedure:
1. Clean the fish by removing the gills and
internal organs through the gill opening
taking precaution not to destroy the soft
belly.
2. Wash the fish thoroughly. Soak in 10%
brine solution (1part salt to 9 parts water)
or salt for 30-50 minutes depending on the
size of the fish.
3. Drain brine from fish. Rub a small
amount of salt with soy sauce and vetsin
inside the belly cavity.
4. Wrap about 4 pieces bangus in clean
banana leaves and arrange in a pressure
cooker. Pressure cooker at 10 lbs. for 90
minutes (Processing time varies according
to size of fish).
5. After processing, dry under the sun for
30-45 minutes to remove excess moisture
from the skin.
6. Smoke the processed fish in a suitable
smoke house for 1 ½ to 2 hours until
golden brown in color.
7. Smear coconut oil on the skin to create
luster or sheen.
8. Pack the finished product in
polyethylene or cellophane bags in such a
way that the presentation is inviting, but
still maintaining minimal airspace inside
the packaging.
Procedure:
1. Sift flour, add minced fish and mix.
2. Add egg yolk, lye and salt. Mix and
form into balls.
3. Cut mixture into four.
4. Knead and cut through the noodle
machine.
5. Blanch in boiling water for 1
minute or until the noodles float.
6. Immerse in cold water or running
water, then drain.
7. Toss with cooking oil if necessary.
*Note: add 1 tsp. oil to water (10
cups) before it reaches boiling
9 cooking tip!
To scale the whole fish such as bream,
hold it by the tail end on a board and
scrape with broads-bladed knife or
cleaver, working towards the head.
SOURCE:
1992. Hamlyn All Colour Chinese Cookbook.
Reed International Book Ltd. Hongkong.
10 11 Fish
balls
Ingredients:
1 kg. fish meat
3 tbsp. flour
1 tbsp. salt
1 tbsp. baking powder
3/4 cup water
Procedure:
1. Chop fish meat and add salt.
2. Dissolve flour and baking powder in
water.
3. Add to fish meat and mix well.
4. Form into balls.
5. Cook in boiling water until the ball
floats.
6. Remove from water. Drain.
7. Fry in deep hot oil.
8. Serve while hot with sweet or sour
sauce.
Fish
patt
ies
Ingredients:
Ingredients:
1 kg. surimi
2 tbsp. salt
1 cup flour
2 tbsp. sugar
1 cup starch
Seasonings/ spices
Chopped onion
Smoked
fish
Oil
Ice water
Breadcrumbs
Procedure:
1. Mix starch and salt with the
prepared surimi in the mixer.
2. Add ice water and sugar.
3. Continue mixing for 2 minutes.
4. Add chopped onion and all
seasonings.
5. Mold mixture into patties (use
molder if available) and roll over the
breadcrumbs.
6. Pack using plastic bag and freeze.
*Note: When cooking, deep fry.
2 (500) g. bangus, cleaned but
with scales intact and sliced into
butterfly fillet
4 tsp. rock salt
1 tbsp. calamansi juice
1 tea bag (contents only)
3 tbsp. uncooked rice
3 tbsp. brown sugar
1 tbsp. oil
Procedure:
1. Rub the fish with salt and calamansi
juice inside and out.
2. Steam for 30 minutes.
3. Remove from the pan and allow to cool.
4. Set aside.
5. Line a deep saucepan with aluminum foil.
6. Mix together the tea, rice, and brown sugar
then arrange on the aluminum foil.
7. Place a wire rack inside the saucepan,
over the rice mixture.
8. Lay the bangus on the rack.
9. Cover the pan tightly and turn on the heat.
10. Smoke the fish for 15-20 minutes.
11. Remove from the pan.
12. Brush the scales of the fish with
cooking oil for a glossy finish.
Fish
kikiam
Ingredients:
1/2 kg. minced fish meat
1 pc. egg (well beaten)
1/2 cup chopped onion
1/2 cup chopped carrots
1 1/4 tsp. nguyong powder
1 1/2 tbsp. salt
1/4 kg. shrimp meat
1/2 cup chopped singkamas
1/2 cup chopped celery
1/2 cup flour
1/2 tsp pepper
3 pcs. taupee wrappers
Procedure:
1. Separate fish meat from the
skin and bones.
2. Grind or chop fish meat and
shrimp.
3. Combine all ingredients thoroughly.
4. Pack in taupee wrapper or
aluminum foil.
5. Fry in hot cooking oil.
6. Serve with sweet and sour
sauce.
12 13 Fish
embut
ido
Ingredients:
2 kg. fish meat, chopped
1 small bottle prickles relish (270g)
1 head garlic chopped
1 pc. onion bulb, chopped (fine)
250 g. seedless raisins
1 1/2 tbsp. iodized salt
1 tbsp. soy sauce
8 pcs. buttered toasted loaf bread/
bread crumbs
1/2 cup powdered milk (any kind)
2 pcs. eggs (hard boiled-small size)
30 pcs.hot dog jumbo
1 box cheese
Procedure:
1. Mix all ingredients together and
spread on foil.
2. Lay sliced eggs, sliced cheese, hotdog
and raisins inside and roll.
3. Steam or baked for about 25-30
minutes.
Fish
lumpia
Ingredients:
1 kg. fish flakes (any species of fish)
1 pc. medium sized onion, chopped
2 seg. garlic, chopped
1/2 cup pickle relish
5 tsp. soy sauce
1/2 kls. ubod (bamboo shoot) or
singkamas
2 pcs. tomatoes (optional)
lumpia wrapper
Oil for frying
Procedure:
1. Crush garlic, chop onion and
tomatoes.
2. Steam the fish and flakes.
3. Saute garlic, onions, tomatoes and
prickle relish.
4. Add the fish flakes, season with soy
sauce. Let it cook.
5. Remove from fire and cool. Wrap in
limpia wrapper and deep fry.
6. Drain. Serve with sweet and sour
sauce.
dilis
Spicy
Ingredients:
1/4 kg. dried dilis
7 tsp.cornstarch
1 pc. Egg
1/4 cup brown sugar
1 tsp. salt
1 tsp. chili labuyo (chopped)
Procedure:
1. Select clean dried dilis and place
in mixing bowl.
2. Beat egg and blend all seasoning.
3. Add cornstarch and mix well.
4. Por mixture over dried dilis and stir
until fish is all coated with the mix.
5. Deep fry.
6. Place into colander to remove
excess oil.
Fish
sisig
Ingredients:
1 kilo fresh fish
1/2 kg. calamansi
3 pcs. Onion
2 tbsp. sliced ginger
2 pcs. Chopped sili
1 tbsp. black pepper
Red bell pepper for garnishing
Salt
MSG (optional)
Procedure:
1. Wash and clean fish.
2. Separate fish skin.
3. Cut/ slice into chunks.
4. Add ginger, salt, and wrap with
aluminum foil or polyethylene.
5. Steam for atleast 15 minuntes.
6. In another bowl, mix all
remaining ingredients and
steamed fish. Serve.
14 15 t
ilapia
Grilled
whole
Ingredients:
1 whole tilapia
1 onion
1 sweet green pepper or bell pepper
1 lemon
1 tbsp vinegar
1 cup vegetable oil
Red pepper flakes and/ or cayenne pepper
Salt
Procedure:
1. Chop the onion into fine pieces.
2. Chop the sweet green pepper or bell pepper.
3. Squeeze the juice from the lemon into a
bowl.
4. Add onion, sweet green pepper of bell
pepper, vinegar, oil, red pepper flakes and/ or
cayenne pepper and salt to the bowl.
5. Stir until the ingredients are well mixed.
6. Clean the tilapia.
7. Cut three slits across the tilapia and make
sure a lot of mixture enters through the slits. If
you have time, you can let the tilapia marinate
in the bowl for 30-60 minutes.
8. Grill the whole tilapia over a charcoal fire or
boil it in the oven. Turn the tilapia over one or
two times when you cook it to make it evenly
grilled.
t
ilapia
Broiled
with mushrooms
Ingredients:
4-6 tilapia fillets (about 170 grams each)
330 g stewed tomatoes, drained and chopped
1/4 cup chopped onion
4 cups dry white wine
3 tsp butter
1 tsp cornstarch
300 g mushrooms, chopped
1 small shallot, minced
1 1/2 cup whipping cream, whipped
t
ilapia
Grilled
marinated
Ingredients:
4-6 fillets (about 170 grams each)
Marinade:
3/4 cup olive oil
1/2 lemon, juiced
1 tsp oregano
1/2 tsp black pepper
1/4 cup red wine/ balsamic vinegar
1/2 cup finely chopped parsley
2 cloves garlic, minced
2 dashes Tabasco
Procedure:
1. Combine tomatoes and onions.
2. Cover and simmer for 15 minutes
3. Poach tilapia in wine about 6-8 minutes.
4. Transfer to serving dish to keep warm.
5. Reduce wine to one cup. Combine 1 tsp
butter and cornstarch, whisk into wine
reduction until smooth and mixture thicken.
6. Sauté mushrooms and shallots in remaining
2 tsp butter about 3 minutes.
7. Stir in tomato mixture, spoon over fish.
8. Fold in whipped cream into wine mixture
and season to taste.
9. Spread over fish.
10. Broil until golden, about 1-2 minutes.
This recipe for Broiled tilapia with mushroom
serves 4-6.
Procedure:
1. Combine all ingredients, except
tilapia fillets, in a large jar and shake
well.
2. Marinate the tilapia fillets in the
marinade for 30 minutes.
3. Remove the tilapia fillets from the
marinade.
4. Place the tilapia fillets on hot grill
elevated above coals.
5. Cook 2-3 minutes per side.
fillet
s
Tilapia
with lemon
Ingredients:
4 tilapia fillets
3 tbsp fresh lemon juice
1 tbsp butter, melted
1 clove of garlic, finely chopped
1 tsp dried, finely chopped
Pepper to taste shopping list
Procedure:
1. Preheat the oven to 375
degrees.
2. Spray baking dish with cooking
spray.
3. Rinse tilapia fillets under cool
water, and pat dry with paper
towels.
4. Place fillets in baking dish.
5. Pour lemon juice over the fillets.
6. Drizzle with butter on top.
7. Sprinkle with garlic, parsley and
pepper.
8. Bake for about 30 minutes until
flaky when pulled apart with a
fork.
fish curry
16 Thai easy
isda
Ginataang
Ingredients:
1/2 cup fresh coriander stems and leaves, chopped
1 can good-quality coconut milk
4 green onions, sliced (including green stem)
1 thumb-size piece galangal or ginger, grated
4 cloves garlic
2 Tbsp. fish sauce (available at Asian food stores)
1 Tbsp. regular chili powder (use only 1 tsp. if using
Thai or East Indian chili powder)
2 Tsp. ground cumin
2 Tsp. ground coriander
2 Tsp. brown sugar (or more to taste)
2/2 Tsp. turmeric
1 Tsp. shrimp paste
1 fresh red chili, minced, or 1/2 tsp. cayenne or dried
crushed chili, or 1-2 tsp. chili sauce
Ingredients:
2-3 pieces milkfish (tilapia) about 1 kg.
1 can cocout milk
3 long green peppers
1 large eggplant, sliced
1 tbsp. garlic
10 string beans, cut into 2-inch length
Salt and pepper
Curry:
3-4 fillets of fresh or frozen fish 1/2 any type, from
sole to salmon
Handful fresh mushrooms, sliced
1 red bell pepper, de-seeded and diced
1 medium tomato, cut into small pieces
Handful of fresh basil
Handful of fresh coriander
Fresh lime of lemon wedges for garnish
Optional: 2-3 kaffir lime leaves, left whole
Procedure:
1. Prepare the fish for
cooking. Cut the fish in
desirable pieces.
2. Boil the coconut milk,
garlic, salt and pepper until
oily.
3. Add the fish and continue
cooking until fish is light
done.
4. Add the long green
peppers, eggplant, and string
beans.
5. Cook until all vegetables
are done.
6. Serve the Ginataang Isda
hot with steamed rice.
Procedure:
1. Place all ‘Thai Curry Sauce’ ingredients in a food processor,
chopper, or blender. Process well to form a smooth curry sauce.
2. Pour the sauce into a wok (or large frying pan) and place
medium over to high heat. If you have kaffir lime leaves, add
them too. Bring to a boil.
3. Add fish, mushrooms and red pepper. Stir well. Reduce heat
to medium-high, or until it is simmering nicely. Cover and cook
6-8 minutes.
4. Add the tomatoes and gently stir in. Continue simmering
(covered) for another 2-3 minutes.
5. Do a taste test for salt and sweetness, adding more fish sauce
(instead of salt) until salty enough. If too sour for your taste, add
a little more sugar. If too salty or sweet, add 1-2 Tbsp. fresh lime
(or lemon) juice.
6. Spoon the fish with curry sauce and vegetables onto a
serving platter or into a serving bowl. Sprinkle with fresh basil
and coriander. Garnish with lime or lemon wedges and serve
hot with Thai jasmine rice.
17 whole fish
Thai Grilled
with corriander-chilli sauce
Ingredients:
1 small or medium-sized whole fish gutted (e.g. trout,
snapper, sea bass, sea perch, sea bream, or other white fish,
tilapia); Sea salt & 2 limes (3-4 key limes)
Sauce:
1/3 cup water
1/2 tbsp tamarind paste or substitute 1 tbsp lime juice 1/2
tsp dark soy sauce
3 cloves garlic
1 heaping tsp brown sugar
1 thumb-size piece galangal or ginger, peeled and sliced
1 cup fresh coriander leaves and stems
2 tbsp fish sauce & 1/2 red chilies, minced
Garnish: fresh coriander, sliced limes
Optional garnish: slices of fresh cucumber and tomato
If frying fish: 1 cup canola or other vegetable oil for deep
frying
inoyna
aksiw bangus
P
Procedure:
1. Prepare fish by rinsing it, then patting it dry. Make 2-3
diagonal cuts into the side of the fish (with the blade of
the knife on an angle facing the head). The cuts should be
several inches apart (this will make the fish easie4r to eat and
give it more flavor).
2. Squeeze the juice of 1-2 limes over and inside fish. Sprinkle
surface with sea salt and set aside while you prepare the
sauce.
3. Place water, tamarind (or lime juice + soy sauce), garlic,
sugar, galangal or ginger, coriander, chili, and fish sauce in a
food processor. Process well or chop and mix by hand.
4. Pour the sauce into a sauce pan. Add the diced pepper and
simmer over medium-low heat for 5-8 minutes. Taste test the
sauce for salt and sour sweetness) note that it should taste
tangy), adding more fish sauce if not salty enough, and more
sugar if you found it too sour. Cover and keep warm while
you cook the fish. Tip: the bell pepper should retain some of
its crunchiness.
5. Grill the fish on the barbecue or on a stove-top grill, or
deep fry it in a work or large frying pan with 1 cup canola or
other vegetable oil (oil should be at least 1 inch deep). Allow
to fry about 5 minutes on each side, or until the flesh has
browned and flakes easily.
6. To serve, plate the fish and pour the sauce over. Garnish
with sprigs of fresh coriander and wedges of lime. Serve with
plenty of Thai jasmine rice and enjoy with a cold lager or
glass of white wine.
Ingredients:
2 medium whole milkfish (bangus)
1 medium onion, sliced
5 cloves garlic, crushed
Ginger, skinned and thinly sliced
4-5 sili pangsigang (green finger pepper)
1 big eggplant, cut into squares
10-12 black peppercorns
6 tbsp. sugar cane vinegar
Water
1 tsp. patis (fish sauce)
Procedure:
1. Clean the milkfish of its innards. Do
not remove the scales. Cut into 3 pieces.
2. Place the garlic and ginger into the
pot. Add the milkfish.
3. Add the sili pang sigang, eggplant,
onion, and black peppercorns. Pour in
the vinegar.
4. Pour in the water which should
submerge the fish about halfway.
5. Cover the pot, turn on stove to
medium high flame, and simmer about
10-15 minutes until fish is cooked.
6. Season with patis and serve.
7. Serve the Pinoy Paksiw na Bangus
hot with steamed rice.
18 19 croquettes
Filipino Bangus
Ingredients:
1 cup smoked bangus (milkfish), flaked
2 cloves garlic, finely chopped
1 1/2 tsp. salt
1 pinch black pepper
10 small potatoes, boiled, peeled and mashed
3/4 cup milk
2 Tbsp. butter
2 Tbsp. chopped green onion
2 eggs
6 Tbsp. breadcrumbs
Procedure:
1. Sauté the garlic and add the flaked
smoked bangus (milkfish). Season with
salt and pepper.
2. Add the mashed potatoes and milk
and cook until mixture is almost dry.
3. Add the butter and green onions and
mix well.
4. Shape into oval croquettes.
Roll in lightly beaten eggs then in
breadcrumbs, egg and breadcrumbs
again. Pan fry until brown.
en t
ocho
Filipino Bangus
Ingredients:
1 kg. milkfish (bangus)
2 garlic cloves, minced
2 tsp. fresh ginger, chopped
1 medium onion, sliced
1 small tomato, chopped
1 Tbsp. Oriental black bean sauce
1 Tbsp. white vinegar
3/4 cup water
2tsp. sugar
1/2 tsp. salt
2 Tbsp. oil
Bangus
Pinoy Cardillong
Ingredients:
1 kg. (about 2-3 pieces) bangus,
sliced 3 pieces
1 large onion, sliced
2-3 tomatoes, sliced
3 cloves garlic, minced
1 Tbsp. patis (fish sauce)
1 cup water
1 egg
Cooking oil
Procedure:
Procedure:
1. Heat oil in nonstick skillet and brown
fish on both sides. Remove the fried fish
from pan and drain on paper towels.
2. Heat to moderate temperature and
add garlic, onions, and ginger. Sauté
until the onion is soft.
3. Add the tomato and cook until soft.
Add the bean sauce, vinegar, water, and
sugar.
4. Simmer for 2 minutes. Add salt to
taste.
5. Serve the Filipino Bangus En Tocho
with hot steamed rice.
1. Sprinkle a little salt on bangus.
Set aside for 1 hour. Fry until
golden brown.
2. Sauté garlic until brown, add
onion and tomatoes then add
patis.
3. Stir for 3 minutes and pour in
water. Season with vetsin.
4. When it boils, add fried bangus
and cook for five minutes, then
stir in slightly beaten egg.
5. Serve the Pinoy Cardillong
Bangus hot.
catfish
Crispy fried whole
Ingredients:
2 kgs. Catfish about 6 pieces, cleaned
and skinned with head
1/2 cup potato starch
Corn oil, for frying
Salt and pepper, to taste
SAUCE: 1 cup sugar
1/2 cup red wine vinegar
2 Tbsp. soy sauce
3 dried hot chili peppers
GARNISH: 2 green onions
2 60g cooked snow peas
1/2 cup baby pear tomatoes
Procedure:
1. Score fish diagonally. Wash and dry the fish.
(Drying is important to prevent splashing).
Season with salt and pepper and roll in potato
starch. Fry for 10 to 12 minutes (5 minutes per
pound) at 350°F (180°C) in corn oil.
2. While fish is frying, make the sauce by
reducing the sugar, red wine vinegar, soy and
chilies in a saucepan.
3. Place sauce on plate. Place catfish on the
plate with sauce.
4. Garnish the Crispy Fried Whole Catfish with
snow peas, green onions and pear tomatoes.
Department of Agriculture
BUREAU OF FISHERIES AND AQUATIC RESOURCES
Cordillera Administrative Region
(074) 443-6716/ 445-8499