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Department of AgricultureBUREAU OF FISHERIES AND AQUATIC RESOURCES

Cordillera Administrative Region

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IMPORTANCE OF FISH IN HOUSEHOLD NUTRITIONRice often constitutes up to 60% of the daily food intake of most Asians. It is often the

major source of energy and nutrients in our diet. However, only traces of some essential nutrients like Vitamins A and C, iron, calcium, zinc, and iodine are found in rice. These nutrients, therefore, must be supplied by other foods which fish has the potential to have a quality diet.

The relationships among food, energy and essential nutrients must be seriously considered in order to ensure food and nutrition security.

The problems of malnutrition and health, to a great extent, can be addressed by improving access to quality and diverse food types which fish can suffice.

COMPOSITION OF FISH MUSCLES

Water: 70-80% Protein: 20%Lipids: 1-7% Non-protein: 2%Inorganic salt: 1% Vitamins: traces

Composition variations may occur according to species, season, nutritional status, size and individual differences within the species.

Fish Protein• Fish protein is of high quality as it contains all the essential amino acids necessary for physical growth and maintenance.• It is highly digestible (85-95% digestibility) and has favorable taste.

Fish OilMost fish are low in total fat and relatively high in poly-unsaturated fatty acids. Poly-

unsaturated fatty acids, such as omega-3 fatty acids in fish oil, have been found to decrease blood triglyceride and cholesterol in animals and humans. Thus, adequate consumption of fish helps maintain a healthy heart and lowers the risk of stroke and heart attack.

Vitamins and Minerals• Fish is a fairly good source of fat and water soluble vitamins. Vitamin A is present in fish as retinol, which is readily absorbed and utilized by humans. In vegetables, Vitamin A comes as B-carotene, which is not as readily absorbed as retinol and, to some-extent, is lost in cooking.• Fish contributes enormously to the mineral supply in the diet. Minerals such as iron, copper, zinc, magnesium, calcium and phosphorus are essential for several vital metabolic functions of the body

- Iron is necessary for hemoglobin formation in the blood. It can address the problem of iron deficiency, anemia.

- Calcium and Phosphorus are essential for bone formation. Small fish can be consumed with their bones and heads, which constitute good sources of these minerals.

- Iodine is advised to be incorporated in the diet to protect against iodine deficiency disorders like goiter. Marine fish and seaweeds are excellent sources of iodine.

Importance of fish in household nutrition Composition of fish musclesVitamins and Minerals 4What causes Fish Spoilage

Prevent fish from getting spoiled5 Quality Table for Fresh Fish (Sensory Evaluation)

contents

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6Fish Drying

7Rellenong Bangus

9Smoked soft-bone

8 Hamonadong Bangus Fish noodles

11Fish kikiamSmoked fish (tinapa)

12Fish embutidoFish lumpia

13Spicy dillisFish sisig

14Grilled whole TiilapiaBroiled Tilapia

15 Grilled Marinted Tilapia Tilapia fillet

16Thai Grilled whole fish with corriander-chilli sauce | Thai easy fish curry

17Ginataang IsdaPinoy Paksiw na Bangus

18Filipino bangus croquettesFilipino bagnus en tocho

19Pinoy Cardillong BangusCrispy fried whole catfish

10Fish pattiesFish balls

A post-harvest guide coming from the experts in the kitchen. Bringing

high-end cuisines to home recipes, the Something Fishy is a compilations of food recipes completing the protein requirement of the people.

Call everyone in the neighborhood, harvest your backyard vegetables, and try to cook fresh fish with these simple guides. Happy eating!

Bureau of Fisheries and Aquatic Resources-Cordillera Administrative Region

Something Fishy.Cooking Simple Recipes, Completing Our Protein Requirement

A compilation of Fish Recipes from the Fisheries Extension, Training, and Communication Division (FETCD). All photgraphs are internet downloaded.

Cover Design: Elvy TaquioLayout: Elvy Taquio and Paul Joseph Nuval

Regional OfficeBPI Compound, Easter Road, Guisad,

Baguio CityTelefax: (074) 443-6716

445-8499E-mail: bfarcar@yahoo.com

Department of AgricultureBUREAU OF FISHERIES AND AQUATIC RESOURCES

Cordillera Administrative Region

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1. Control of temperatureo Use of low temperature (like chilling, super chilling, freezing)o Use of high temperature (like canning, frying, steaming, boiling)

2. Removal of moisture (like salting, drying or smoking)3. Use of additives4. Use of appropriate packaging5. Use of other technologies (like pH reduction as in picking, marinating, fermentation)

QUALITY TABLE FOR FRESH FISH (Sensory Evaluation)(Johnson and Clucas, 1996)

CLASS GILLS EYES BODY APPEARANCE

TEXTURE QUALITY

5Dark red color; Some thin clear slime; Marine smell

Bright, metallic; Clear pupils; convex

Natural colors; Iridescent; firm scales; little or no slime

Firm before or in rigor

Excellent

4Red color; some slime, but still thin and clear; no smell

Dull; pupils cloudy; slightly concave; blood

Natural colors;Iridescent; firm scales; some slime

Firm Good

3Red-brown color; some thick slime; beerly/ mousely/ warm smell

Dull; pupils cloudy; slightly concave; blood

Slight red color; scales loose; more thick slime

Firm Average

2Brown color; a lot of slime; slight “off” smell

Dull; pupils cloudy; slightly concave; bloody

Red/yellow color; scales missing; dry skin; a lot of yellow slime

Soft Poor

1Brown color; a lot of slime; very bad smell/ ammonia smell

Dull; pupils cloudy; concave or bulging out; with blood

Red/yellow color; few scales; dry skin; a lot of thick yellow slime

Very soft, mark of finger left if pressed

Very Poor

WHAT CAUSES FISH SPOILAGE?

There are three agents of spoilage:a. Enzymes

It is either indigenous in the fish tissues, or produced by microorganisms during growth. These enzymes are responsible for the metabolic processes of fish while it is alive without harming it.

b. MicroorganismsIt might be present in the surface slime, may come from water where the fish is caught

or may be obtained from post-harvest handling (i.e. fish comes in contact with the soil and unclean surfaces).

c. Chemical reactionsIt is not due to enzymes such as fat oxidation that result to rancidity of the fish.

As soon as fish dies, spoilage begins.

PREVENT FISH FROM GETTING SPOILED QUICKLY

Spoilage of fish is inevitable. By nature, fish will eventually spoil when kept for a very long time. However, the rate of spoilage may be slowed down to maintain freshness of the fish as long as possible before consuming it.

A. Applying the Big 3Cs

CARE. Fish must be handled with care all times. Since unnecessary damage, such as cuts and wounds, may provide access for the entry of spoilage of bacteria into the fish flesh. Damaged fish will have lesser price than the undamaged. In worst cases, damaged ones may end up trash. This is one of the major causes of losses in post-harvest handling.

CLEANLINESS. Fish cleanliness may be achieved by eliminating the sources of contamination in fish after death such as by gutting and by washing to remove surface microorganisms. Big fish should be gutted as soon as possible and then washed thoroughly. Washing is said to remove 90% of the surface microorganisms. It is important that only clean and potable water be used in washing of the fish to avoid further contamination. All surfaces (e.g. chopping board, containers, tables, etc.) in contact with the fish must be clean. Workers who handle the fish are also possible sources or contamination and must observe proper personal hygiene.

COOLING. Cooling the fish quickly as possible is the most important. At low temperature, all the agents of spoilage are slowed down, hence, spoilage rate is also slowed down or temporarily stopped. Cooling the fish may be done with the use of ice to chill fish to near 0°C, or with a machine to bring down further the temperature below 0°C, as in freezing. Remember, the lower the temperature, the slower is the rate of spoilage and the longer is the shelf-life. In short, cool the fish to near 0°C as quickly as possible and avoid delays.B. Applying post-harvest technologies

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Procedure:

1. Washing/ Evisceration-Wash thoroughly with clean water

For small fish – remove viscera through the slit made down the belly and wash for medium-sized fish – split the fish down the back leaving the belly wall intact. Remove gills and viscera, then wash with clean water.

For large fish – fillet big fish ad cut into strips, 3-6 inches wide, 8-10 inches ½ to 1 inch thick. Gut the strips if they are quite thick for an even distribution of salt. Remove also very tough skin.

2. Brine Soaking-small fish are soaked in 10% brine (1part salt to 9 parts water by weight) for 30 minutes to leach out blood. Soak in concentrated brine (60% salinity) for 3-6 hours. Dry the fish for 12-24 hours depending on the size of the fish and the desired fish salt concentration.

-for medium and large-sized fish, soak the fish filets or strips in 10% brine for 30 minutes to leach out the blood and slime. Thoroughly rub salt on the surface of the fish for even coating. Pack fish in vats, barrels or earthen pots with salt between layers and around the fishes.

-the ratio of the salt to fish averages about 1 part to 4 parts by weight. For 1 to 3 lbs. fish, they are generally soaked for 36 hours. Put weight on

top of the brined fish to keep the fish below the surface. For large fish, they may be repacked in smaller pieces with the brine that had formed after 48 hours.

3. Drying-For small fish, spread the fish in layers on a wire screen, coarsely woven rattan or bamboo racks to dry. Heavily salted fish are first sun-dried for 3-4 hours in the morning and then air-dried under the shade to prevent casehardening. Turn fish over every 1-2 hours. At night, racks should be stocked under the cover where air can circulate but moisture cannot reach them.

-fish of 4 or more inches in length dry better if split down through the backbone or if they are laid out on trays or racks. For the first day or so, they should not be exposed to the bright sun at all. After the first day, however, they may be put out for 3-6 hours each morning and towards the end of the drying period to be left out all day. The best product is prepared by drying the fish in the shade where there is a good breeze but with no direct exposure the sun at all.

-if the fish are laid out on trays, they should be turned over 4-5 times a day top facilitate even drying. Medium-sized fish (1-3 lbs.) will dry in three days. Large fish strips will take from a week to 10 days or more to dry.

4. Packing-Pack dried fish in clean boxes, baskets or in bundles.

Fishdrying

Precedures

1. Scrape fish scales. Clean. Gently pound fish to loosen meat from the skin. Use flat side of a knife in pounding.

2. Break the big bone at the nape and on the tail. Insert the end of the handle of an aluminum kitchen turner (sandok) through the fish neck.

3. Gently scrape down the handle between the meat and the skin. Scrape down to the tail, going around and on the other side of the fish.

4. If you feel the meat is entirely separated from the skin, remove the handle, squeeze and push out meat (with the big bone), starting from the tail going out through the head. This way, you will be able to push out

the whole meat without cutting an opening on the skin.

5. Marinate skin and head of fish with soy sauce and calamansi (lime) juice. Set aside. Boil fish meat in a little water. Drain. Pick out bones. Flake meat.

6. Saute garlic until brown. Add onion and tomatoes. Stir in fish meat, carrot, and pepper. Season with salt, vetsin, ground pepper, and worcestershire sauce. Add raisins.

7. Transfer cooked mixture to a plate. Cook, then add raw egg and flour. Fill in mixture in bangus skin. Wrap bangus in wilted banana leaves or in aluminum foil. Fry. Cool before slicing.

8. Garnish with sliced fresh tomato, spring onions or parsely. Serve with catsup.Rellenongbangus

2 pcs. tomatoes, chopped1 raw egg (large)1 tsp. vetsin (monosodium glutamate)1 tsp. salt1/2 tsp. worcestershire sauce1 pc. green bell pepper, chopped finely2 tbsp. flourcooking oil

Ingredients:

1 pc. bangus (large sized)1 pc. onion, chopped finely4 cloves garlic, minced1 pc. carrots (small sized), cut to small cubes1 box raisins (optional)

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Procedure:

1. Clean the fish by removing the gills and internal organs through the gill opening taking precaution not to destroy the soft belly.

2. Wash the fish thoroughly. Soak in 10% brine solution (1part salt to 9 parts water) or salt for 30-50 minutes depending on the size of the fish.

3. Drain brine from fish. Rub a small amount of salt with soy sauce and vetsin inside the belly cavity.

4. Wrap about 4 pieces bangus in clean banana leaves and arrange in a pressure cooker. Pressure cooker at 10 lbs. for 90

bangusSmoked soft-boned

minutes (Processing time varies according to size of fish).

5. After processing, dry under the sun for 30-45 minutes to remove excess moisture from the skin.

6. Smoke the processed fish in a suitable smoke house for 1 ½ to 2 hours until golden brown in color.

7. Smear coconut oil on the skin to create luster or sheen.

8. Pack the finished product in polyethylene or cellophane bags in such a way that the presentation is inviting, but still maintaining minimal airspace inside the packaging.

To scale the whole fish such as bream, hold it by the tail end on a board and scrape with broads-bladed knife or cleaver, working towards the head.SOURCE:1992. Hamlyn All Colour Chinese Cookbook.Reed International Book Ltd. Hongkong.

Procedure:

1. Wash milkfish, split and remove all internal organ and false kidney.2. Wash and debone. Cool until needed.3. Mix all the ingredients of the curing solution.4. Simmer the curing solution for 1 hour and cool.5. Soak the deboned milkfish in the cool curing solution.6. Store in a chill room overnight.7. Remove milkfish from solution and wash surface. Remove excess salt.8. Spread on smoking trays and surface dry.9. Smoke until golden brown. Cool before packing in boxes.10. Keep refrigerated or store at 20°C.

Ingredients:

Milkfish250 g. brown sugar5 g. bay leaves5 g. black pepper10 g. nutmeg10 g. prague powder (curing salt)20 g. paprika

Hamunadongbangus FishnoodlesIngredients:

1 cup minced fish (bisugo, dalagang bukid)3 cups flour, sifted1 cup flour for dusting1 pc. egg yolk1 1/2 tsp. lye2 tsp. salt

Procedure:

1. Sift flour, add minced fish and mix.2. Add egg yolk, lye and salt. Mix and form into balls.3. Cut mixture into four.4. Knead and cut through the noodle machine.5. Blanch in boiling water for 1 minute or until the noodles float.6. Immerse in cold water or running water, then drain.7. Toss with cooking oil if necessary.

*Note: add 1 tsp. oil to water (10 cups) before it reaches boiling

cooking tip!

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Procedure:

1. Mix starch and salt with the prepared surimi in the mixer.2. Add ice water and sugar.3. Continue mixing for 2 minutes.4. Add chopped onion and all seasonings.5. Mold mixture into patties (use molder if available) and roll over the breadcrumbs.6. Pack using plastic bag and freeze.

*Note: When cooking, deep fry.

Ingredients:

1 kg. fish meat3 tbsp. flour1 tbsp. salt1 tbsp. baking powder3/4 cup water

Procedure:

1. Chop fish meat and add salt.2. Dissolve flour and baking powder in water.3. Add to fish meat and mix well.4. Form into balls.5. Cook in boiling water until the ball floats.6. Remove from water. Drain.7. Fry in deep hot oil.8. Serve while hot with sweet or sour sauce.

Fishballs Fishpatties Fishkikiam

Procedure:

1. Rub the fish with salt and calamansi juice inside and out.2. Steam for 30 minutes.3. Remove from the pan and allow to cool.4. Set aside.5. Line a deep saucepan with aluminum foil.6. Mix together the tea, rice, and brown sugar then arrange on the aluminum foil.7. Place a wire rack inside the saucepan, over the rice mixture.8. Lay the bangus on the rack.9. Cover the pan tightly and turn on the heat.10. Smoke the fish for 15-20 minutes.11. Remove from the pan.12. Brush the scales of the fish with cooking oil for a glossy finish.

Procedure:

1. Separate fish meat from the skin and bones.2. Grind or chop fish meat and shrimp.3. Combine all ingredients thor-oughly.4. Pack in taupee wrapper or aluminum foil.5. Fry in hot cooking oil.6. Serve with sweet and sour sauce.

SmokedfishIngredients:

1 kg. surimi Oil2 tbsp. salt Ice water1 cup flour Breadcrumbs2 tbsp. sugar1 cup starchSeasonings/ spicesChopped onion

Ingredients:

2 (500) g. bangus, cleaned but with scales intact and sliced into butterfly fillet4 tsp. rock salt1 tbsp. calamansi juice1 tea bag (contents only)3 tbsp. uncooked rice3 tbsp. brown sugar1 tbsp. oil

Ingredients:

1/2 kg. minced fish meat1 pc. egg (well beaten)1/2 cup chopped onion1/2 cup chopped carrots1 1/4 tsp. nguyong powder1 1/2 tbsp. salt1/4 kg. shrimp meat1/2 cup chopped singkamas1/2 cup chopped celery1/2 cup flour1/2 tsp pepper3 pcs. taupee wrappers

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Ingredients:

2 kg. fish meat, chopped1 small bottle prickles relish (270g)1 head garlic chopped1 pc. onion bulb, chopped (fine)250 g. seedless raisins1 1/2 tbsp. iodized salt1 tbsp. soy sauce8 pcs. buttered toasted loaf bread/ bread crumbs1/2 cup powdered milk (any kind)2 pcs. eggs (hard boiled-small size)30 pcs. hot dog jumbo1 box cheese

Procedure:

1. Mix all ingredients together and spread on foil. 2. Lay sliced eggs, sliced cheese, hotdog and raisins inside and roll. 3. Steam or baked for about 25-30 minutes.

Fishembutido FishlumpiaIngredients:

1 kg. fish flakes (any species of fish)1 pc. medium sized onion, chopped 2 seg. garlic, chopped1/2 cup pickle relish5 tsp. soy sauce1/2 kls. ubod (bamboo shoot) or singkamas2 pcs. tomatoes (optional)lumpia wrapperOil for frying

Procedure:

1. Crush garlic, chop onion and tomatoes.2. Steam the fish and flakes.3. Saute garlic, onions, tomatoes and prickle relish.4. Add the fish flakes, season with soy sauce. Let it cook.5. Remove from fire and cool. Wrap in limpia wrapper and deep fry.6. Drain. Serve with sweet and sour sauce.

Ingredients:

1/4 kg. dried dilis7 tsp. cornstarch1 pc. Egg1/4 cup brown sugar1 tsp. salt1 tsp. chili labuyo (chopped)

Ingredients:

1 kilo fresh fish1/2 kg. calamansi3 pcs. Onion2 tbsp. sliced ginger2 pcs. Chopped sili1 tbsp. black pepperRed bell pepper for garnishingSaltMSG (optional)

Procedure:

1. Select clean dried dilis and place in mixing bowl.2. Beat egg and blend all seasoning.3. Add cornstarch and mix well.4. Por mixture over dried dilis and stir until fish is all coated with the mix.5. Deep fry.6. Place into colander to remove excess oil.

Procedure:

1. Wash and clean fish.2. Separate fish skin.3. Cut/ slice into chunks.4. Add ginger, salt, and wrap with aluminum foil or polyethylene.5. Steam for atleast 15 minuntes.6. In another bowl, mix all remaining ingredients and steamed fish. Serve.

Spicydilis Fishsisig

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Ingredients:

4-6 tilapia fillets (about 170 grams each)330 g stewed tomatoes, drained and chopped1/4 cup chopped onion4 cups dry white wine3 tsp butter1 tsp cornstarch300 g mushrooms, chopped1 small shallot, minced1 1/2 cup whipping cream, whipped

Procedure:

1. Chop the onion into fine pieces.2. Chop the sweet green pepper or bell pepper.3. Squeeze the juice from the lemon into a bowl.4. Add onion, sweet green pepper of bell pepper, vinegar, oil, red pepper flakes and/ or cayenne pepper and salt to the bowl.5. Stir until the ingredients are well mixed.6. Clean the tilapia.7. Cut three slits across the tilapia and make sure a lot of mixture enters through the slits. If you have time, you can let the tilapia marinate in the bowl for 30-60 minutes.8. Grill the whole tilapia over a charcoal fire or boil it in the oven. Turn the tilapia over one or two times when you cook it to make it evenly grilled.

Procedure:

1. Combine tomatoes and onions.2. Cover and simmer for 15 minutes3. Poach tilapia in wine about 6-8 minutes.4. Transfer to serving dish to keep warm.5. Reduce wine to one cup. Combine 1 tsp butter and cornstarch, whisk into wine reduction until smooth and mixture thicken.6. Sauté mushrooms and shallots in remaining 2 tsp butter about 3 minutes.7. Stir in tomato mixture, spoon over fish.8. Fold in whipped cream into wine mixture and season to taste.9. Spread over fish.10. Broil until golden, about 1-2 minutes. This recipe for Broiled tilapia with mushroom serves 4-6.

Grilled tilapiaIngredients:

4-6 fillets (about 170 grams each)Marinade:3/4 cup olive oil1/2 lemon, juiced1 tsp oregano1/2 tsp black pepper1/4 cup red wine/ balsamic vinegar1/2 cup finely chopped parsley2 cloves garlic, minced2 dashes Tabasco

Ingredients:

4 tilapia fillets3 tbsp fresh lemon juice1 tbsp butter, melted1 clove of garlic, finely chopped1 tsp dried, finely choppedPepper to taste shopping list

Procedure:

1. Combine all ingredients, except tilapia fillets, in a large jar and shake well.2. Marinate the tilapia fillets in the marinade for 30 minutes.3. Remove the tilapia fillets from the marinade.4. Place the tilapia fillets on hot grill elevated above coals.5. Cook 2-3 minutes per side.

Procedure:

1. Preheat the oven to 375 degrees.2. Spray baking dish with cooking spray.3. Rinse tilapia fillets under cool water, and pat dry with paper towels.4. Place fillets in baking dish.5. Pour lemon juice over the fillets.6. Drizzle with butter on top.7. Sprinkle with garlic, parsley and pepper.8. Bake for about 30 minutes until flaky when pulled apart with a fork.

wholeBroiledtilapia

with mushrooms

GrilledtilapiamarinatedTilapiafillets

with lemon

Ingredients:

1 whole tilapia1 onion1 sweet green pepper or bell pepper1 lemon1 tbsp vinegar1 cup vegetable oilRed pepper flakes and/ or cayenne pepperSalt

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Ingredients:

1/2 cup fresh coriander stems and leaves, chopped1 can good-quality coconut milk4 green onions, sliced (including green stem)1 thumb-size piece galangal or ginger, grated4 cloves garlic2 Tbsp. fish sauce (available at Asian food stores)1 Tbsp. regular chili powder (use only 1 tsp. if using

Thai or East Indian chili powder)2 Tsp. ground cumin2 Tsp. ground coriander2 Tsp. brown sugar (or more to taste)2/2 Tsp. turmeric1 Tsp. shrimp paste1 fresh red chili, minced, or 1/2 tsp. cayenne or dried

crushed chili, or 1-2 tsp. chili sauce

Curry: 3-4 fillets of fresh or frozen fish 1/2 any type, from

sole to salmonHandful fresh mushrooms, sliced1 red bell pepper, de-seeded and diced1 medium tomato, cut into small piecesHandful of fresh basilHandful of fresh corianderFresh lime of lemon wedges for garnishOptional: 2-3 kaffir lime leaves, left whole

Procedure:

1. Place all ‘Thai Curry Sauce’ ingredients in a food processor, chopper, or blender. Process well to form a smooth curry sauce.2. Pour the sauce into a wok (or large frying pan) and place medium over to high heat. If you have kaffir lime leaves, add them too. Bring to a boil.3. Add fish, mushrooms and red pepper. Stir well. Reduce heat to medium-high, or until it is simmering nicely. Cover and cook 6-8 minutes.4. Add the tomatoes and gently stir in. Continue simmering (covered) for another 2-3 minutes.5. Do a taste test for salt and sweetness, adding more fish sauce (instead of salt) until salty enough. If too sour for your taste, add a little more sugar. If too salty or sweet, add 1-2 Tbsp. fresh lime (or lemon) juice.6. Spoon the fish with curry sauce and vegetables onto a serving platter or into a serving bowl. Sprinkle with fresh basil and coriander. Garnish with lime or lemon wedges and serve hot with Thai jasmine rice.

Thai easyfish curry

Ingredients:

2 medium whole milkfish (bangus)1 medium onion, sliced5 cloves garlic, crushedGinger, skinned and thinly sliced4-5 sili pangsigang (green finger pepper)1 big eggplant, cut into squares10-12 black peppercorns 6 tbsp. sugar cane vinegarWater1 tsp. patis (fish sauce)

Procedure:

1. Clean the milkfish of its innards. Do not remove the scales. Cut into 3 pieces.2. Place the garlic and ginger into the pot. Add the milkfish.3. Add the sili pang sigang, eggplant, onion, and black peppercorns. Pour in the vinegar.4. Pour in the water which should submerge the fish about halfway.5. Cover the pot, turn on stove to medium high flame, and simmer about 10-15 minutes until fish is cooked.6. Season with patis and serve.7. Serve the Pinoy Paksiw na Bangus hot with steamed rice.

P inoyaksiw

Ingredients:

2-3 pieces milkfish (tilapia) about 1 kg.1 can cocout milk3 long green peppers1 large eggplant, sliced1 tbsp. garlic10 string beans, cut into 2-inch lengthSalt and pepper

Procedure:

1. Prepare the fish for cooking. Cut the fish in desirable pieces.2. Boil the coconut milk, garlic, salt and pepper until oily.3. Add the fish and continue cooking until fish is light done.4. Add the long green peppers, eggplant, and string beans.5. Cook until all vegetables are done.6. Serve the Ginataang Isda hot with steamed rice.

Ginataangisda nabangusIngredients:

1 small or medium-sized whole fish gutted (e.g. trout, snapper, sea bass, sea perch, sea bream, or other white fish, tilapia); Sea salt & 2 limes (3-4 key limes)Sauce:1/3 cup water1/2 tbsp tamarind paste or substitute 1 tbsp lime juice 1/2

tsp dark soy sauce3 cloves garlic1 heaping tsp brown sugar1 thumb-size piece galangal or ginger, peeled and sliced1 cup fresh coriander leaves and stems2 tbsp fish sauce & 1/2 red chilies, mincedGarnish: fresh coriander, sliced limesOptional garnish: slices of fresh cucumber and tomatoIf frying fish: 1 cup canola or other vegetable oil for deep

frying

Procedure:1. Prepare fish by rinsing it, then patting it dry. Make 2-3 diagonal cuts into the side of the fish (with the blade of the knife on an angle facing the head). The cuts should be several inches apart (this will make the fish easie4r to eat and give it more flavor).2. Squeeze the juice of 1-2 limes over and inside fish. Sprinkle surface with sea salt and set aside while you prepare the sauce.3. Place water, tamarind (or lime juice + soy sauce), garlic, sugar, galangal or ginger, coriander, chili, and fish sauce in a food processor. Process well or chop and mix by hand.4. Pour the sauce into a sauce pan. Add the diced pepper and simmer over medium-low heat for 5-8 minutes. Taste test the sauce for salt and sour sweetness) note that it should taste tangy), adding more fish sauce if not salty enough, and more sugar if you found it too sour. Cover and keep warm while you cook the fish. Tip: the bell pepper should retain some of its crunchiness.5. Grill the fish on the barbecue or on a stove-top grill, or deep fry it in a work or large frying pan with 1 cup canola or other vegetable oil (oil should be at least 1 inch deep). Allow to fry about 5 minutes on each side, or until the flesh has browned and flakes easily.6. To serve, plate the fish and pour the sauce over. Garnish with sprigs of fresh coriander and wedges of lime. Serve with plenty of Thai jasmine rice and enjoy with a cold lager or glass of white wine.

Thai Grilledwhole fishwith corriander-chilli sauce

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Ingredients:

1 kg. milkfish (bangus)2 garlic cloves, minced2 tsp. fresh ginger, chopped1 medium onion, sliced1 small tomato, chopped1 Tbsp. Oriental black bean sauce1 Tbsp. white vinegar3/4 cup water2tsp. sugar1/2 tsp. salt2 Tbsp. oil

Procedure:

1. Sauté the garlic and add the flaked smoked bangus (milkfish). Season with salt and pepper.2. Add the mashed potatoes and milk and cook until mixture is almost dry.3. Add the butter and green onions and mix well.4. Shape into oval croquettes. Roll in lightly beaten eggs then in breadcrumbs, egg and breadcrumbs again. Pan fry until brown.

Procedure:

1. Heat oil in nonstick skillet and brown fish on both sides. Remove the fried fish from pan and drain on paper towels.2. Heat to moderate temperature and add garlic, onions, and ginger. Sauté until the onion is soft.3. Add the tomato and cook until soft. Add the bean sauce, vinegar, water, and sugar.4. Simmer for 2 minutes. Add salt to taste.5. Serve the Filipino Bangus En Tocho with hot steamed rice.

Filipino Banguscroquettes Crispy fried wholecatfish

Ingredients:

1 kg. (about 2-3 pieces) bangus, sliced 3 pieces1 large onion, sliced2-3 tomatoes, sliced3 cloves garlic, minced1 Tbsp. patis (fish sauce)1 cup water1 eggCooking oil

Ingredients:

2 kgs. Catfish about 6 pieces, cleaned and skinned with head1/2 cup potato starchCorn oil, for fryingSalt and pepper, to taste

SAUCE: 1 cup sugar1/2 cup red wine vinegar2 Tbsp. soy sauce3 dried hot chili peppers

GARNISH: 2 green onions2 60g cooked snow peas1/2 cup baby pear tomatoes

Procedure:

1. Sprinkle a little salt on bangus. Set aside for 1 hour. Fry until golden brown.2. Sauté garlic until brown, add onion and tomatoes then add patis.3. Stir for 3 minutes and pour in water. Season with vetsin.4. When it boils, add fried bangus and cook for five minutes, then stir in slightly beaten egg.5. Serve the Pinoy Cardillong Bangus hot.

Filipino Bangus Pinoy Cardillongen tocho Bangus

Ingredients:

1 cup smoked bangus (milkfish), flaked2 cloves garlic, finely chopped1 1/2 tsp. salt1 pinch black pepper10 small potatoes, boiled, peeled and mashed3/4 cup milk2 Tbsp. butter2 Tbsp. chopped green onion2 eggs6 Tbsp. breadcrumbs

Procedure:

1. Score fish diagonally. Wash and dry the fish. (Drying is important to prevent splashing). Season with salt and pepper and roll in potato starch. Fry for 10 to 12 minutes (5 minutes per pound) at 350°F (180°C) in corn oil.2. While fish is frying, make the sauce by reducing the sugar, red wine vinegar, soy and chilies in a saucepan.3. Place sauce on plate. Place catfish on the plate with sauce.4. Garnish the Crispy Fried Whole Catfish with snow peas, green onions and pear tomatoes.

Department of AgricultureBUREAU OF FISHERIES AND AQUATIC RESOURCES

Cordillera Administrative Region

(074) 443-6716/ 445-8499