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Fish Cardillo Recipe

Download Fish Cardillo Recipe pdf document (253k) handout.

This is a delicious low-cost recipe with low-sodium ingredients. Keep this recipe lower in fat by not adding meat fat (lard) or other fat.

Ingredients

  • 1 pound (½ kg) red snapper
  • 4 teaspoons corn oil for saute
  • ¼ cup flour
  • 1 large onion, sliced
  • 3 or 4 medium-sized tomatoes, chopped
  • ½ cup egg whites, beaten
  • ½ cup water
  • A dash ground pepper
  • 15 stalks green onions, chopped

Instructions

  1. Clean fish very well. Remove scales and gills, and wash thoroughly. Drain and set aside.
  2. Slice the raw fish into six pieces.
  3. Heat corn oil in frying pan.
  4. Place the flour into a bowl or plastic bag. Place the raw fish in the flour and cover the outside of each fish with flour.
  5. Saute fish until golden brown. Set aside on top of a paper towel.
  6. Saute onion and tomatoes. Add ½ cup of water.
  7. Add the beaten egg whites and fish. Cover and let it simmer for 5–10 minutes.
  8. Season with ground pepper.
  9. Sprinkle with chopped green onions.

Nutritional Information

  • Yield: 6 servings
  • Calories: 170
  • Total Fat: 4 g
  • Saturated Fat: 1 g
  • Cholesterol: 45 mg
  • Sodium: 115 mg
  • Total Fiber: 3 g
  • Protein: 20 g
  • Carbohydrates: 13 g
  • Potassium: 600 mg

Quick Tip

This recipe is lower in salt and sodium than most because it uses:

  • Fresh tomatoes instead of canned tomatoes
  • Ground pepper and corn oil with no salt added
  • Fresh onion and green onions
  • Regular fish, not smoked or canned fish

Source: Philippine Heart Center’s Healthy Heart Cookbook.

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Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

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