Healthy Heart, Healthy Family: A Community Health Worker's Manual for the Filipino Community
Session 4 Handout Fish Cardillo Recipe
Download Fish Cardillo Recipe (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.
- 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
- Clean fish very well. Remove scales and gills, and wash thoroughly. Drain and set aside.
- Slice the raw fish into six pieces.
- Heat corn oil in frying pan.
- 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.
- Saute fish until golden brown. Set aside on top of a paper towel.
- Saute onion and tomatoes. Add ½ cup of water.
- Add the beaten egg whites and fish. Cover and let it simmer for 5â€“10 minutes.
- Season with ground pepper.
- Sprinkle with chopped green onions.
- 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
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