Healthy Hearty Meals: Pesang Isda

This heart healthy dish does not use any fat, and instead of salt, flavoring comes from the herbs and spices.

Fresh Ingredients: 

1/4 cup fresh ginger, thinly sliced (about 2″ long)
1 cup ripe tomatoes chopped
1 cup white or yellow onions, thinly sliced
4 cups water
1 kg fleshy fish
2 cups pechay (bok choy), stems and leaves, cut up separately
1/2 teaspoon salt
1/2 teaspoon ground pepper
1 cup green onions, sliced

Procedure:

  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 7-8 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 30seconds.
  4. Serve immediately and enjoy !


Nutrition facts:

Calories160
Total Fat2 g
Saturated Fat0.5 g
Cholesterol35 mg
Sodium340 mg
Total Fiber2 g
Protein30 g
Carbohydrates6 g
Potassium630 mg
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