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  • Fish Cardillo

An easy-to-prepare and low-cost recipe that delivers rich flavors.

Recipe Source: Healthy Heart, Healthy Family Manual for the Filipino Community

Ingredients

  • 1 lb red snapper

  • 4 tsp corn oil

  • ¼ C flour

  • 1 large onion, sliced

  • 3 or 4 medium-sized tomatoes, chopped

  • ½ C water

  • ½ C egg whites, beaten

  • Dash ground black pepper

  • 15 stalks green onions, chopped

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
Percent Daily Values are based on a 2,000 calorie diet.

Directions

  • 1
    Clean fish very well. Remove scales and gills, and wash thoroughly. Drain and set aside.

  • 2
    Slice the raw fish into six pieces.

  • 3
    Heat oil in a frying pan over medium heat.

  • 4
    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.

  • 5
    Sauté fish until golden brown. Set aside on top of a paper towel.

  • 6
    Sauté onion and tomatoes. Add ½ cup of water.

  • 7
    Add the beaten egg whites and fish. Cover, and let simmer for 5 to 10 minutes.

  • 8
    Season with black pepper, and sprinkle with chopped green onions. Serve warm.

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