Healthy Heart, Healthy Family: A Community Health Worker's Manual for the Filipino Community
Session 7 Handout Pesang Isda (Fish Simmered with Ginger and Tomatoes) Recipe
Download Pesang Isda (Fish Simmered With Ginger and Tomatoes) Recipe (222k) handout.
- 4 cups water
- 1 cup ripe tomatoes, chopped
- ¼ cup fresh ginger, thinly sliced (about 2 inches long)
- 1 cup white or yellow onions, thinly sliced (1 medium onion)
- 2 pounds fleshy fish (cod fillet, halibut steak, or trout)
- 2 cups pechay (bok choy) stems and leaves, cut up separately
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 1 cup (about 1 large bunch) green onions, cut 2 to 3 inches (6 medium)
- In a 4-quart saucepan, simmer sliced ginger, tomatoes, and onions in 4 cups of water over medium heat until onions are tender (about 7 to 8 minutes).
- Reduce heat to low, add fish, and poach gently until almost done (about 3 to 4 minutes).
- Add pechay stems, salt, and ground pepper. Cook for 1 minute; then add pechay leaves and green onions. Cook another 30 seconds.
- Serve immediately.
- Yield: 6 servings
- Serving size: 3 ounces lean fish and ½ cup vegetables
- Each serving provides:
- Calories: 160 kcal
- Total fat: 2 g
- Saturated fat: 0.5 g
- Cholesterol: 80 g
- Sodium: 340 g
- Total fiber: 2 g
- Protein: 30 g
- Carbohydrates: 6g
- Potassium: 630 mg
This main dish is heart healthy because:
- It is made with fish and vegetables.
- The fish is simmered in water, not fried.
- No fat is added to the dish.
- Flavoring is added with herbs and spices instead of sauces that are high in sodium.
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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