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.

Ingredients

• 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)

Instructions

1. 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).
2. Reduce heat to low, add fish, and poach gently until almost done (about 3 to 4 minutes).
3. Add pechay stems, salt, and ground pepper. Cook for 1 minute; then add pechay leaves and green onions. Cook another 30 seconds.
4. Serve immediately.

Nutritional Information

• 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

Quick Facts

This main dish is heart healthy because:

1. It is made with fish and vegetables.
2. The fish is simmered in water, not fried.
3. No fat is added to the dish.
4. 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