Ginataang Tilapia Recipe is our second entry for the 100 Peso Healthy Ulam Challenge. Fish Lumpiang Shanghai recipe is the first we tried for the challenge. It did not exactly hit the 100 Pesos budget but glad it is close. This time, let’s find out if the second entry hit the challenge.
Ginataang Tilapia Recipe
In cooking, there are various version of recipes, how we cook and how we prepare the ingredients. This Ginataang Tilapia Recipe was prepared by a fellow mom “Mei”.
Ginataang Tilapia Recipe Health Benefits
Coconut milk comes from the white flesh of mature brown coconuts, which are the fruit of the coconut tree.
A research from Healthline blog written by Franziska Spritzler, Coconut milk is a high-calorie food. About 93% of its calories come from fat, including saturated fats known as medium-chain triglycerides (MCT). Triglyceride is simply the technical term for fat. Triglycerides have two main purposes — they are transported into cells and burned for energy, or stored as body fat.
1 cup of coconut milk contains:
- Calories: 552.
- Fat: 57 grams.
- Protein: 5 grams.
- Carbs: 13 grams.
- Fiber: 5 grams.
- Vitamin C: 11% of the RDI.
- Folate: 10% of the RDI.
- Iron: 22% of the RDI.
- Magnesium: 22% of the RDI.
- Potassium: 18% of the RDI.
- Copper: 32% of the RDI.
- Manganese: 110% of the RDI.
- Selenium: 21% of the RDI.
Tilapia
According to Healthline blog written by Keith Pearson PhD. RD. Many people love tilapia because it is relatively affordable and doesn’t taste very fishy. Tilapia is a pretty impressive source of protein. In 3.5 ounces (100 grams), it packs 26 grams of protein and only 128 calories. Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.
The bad news for tilapia is that it only contains 240 mg of omega-3 fatty acids per serving — ten times less omega-3 than wild salmon. If that wasn’t bad enough, tilapia contains more omega-6 fatty acids than it does omega-3.
Omega-6 fatty acids are highly controversial but generally regarded as less healthy than omega-3s. Some people even believe omega-6 fatty acids can be harmful and increase inflammation if eaten in excess.
Source link: https://www.healthline.com
Malunggay
Feel so good when I don’t need to buy veggies from the market because I have some in my own backyard like Malunggay (Moringa Oleifera).
According to Medical Health Guide blog, Malunggay is also called a “miracle tree” primarilly for the various health benefits it can provide for almost all kinds of diseases and medical conditions. Malunggay, combat malnutrition,used to combat malnutrition, especially among infants and nursing mothers. Contains vitamins A, B and C, calcium, iron and protein.
Malunggay Anti infectious: Antibacterial; Anti Fungal; In late 1940’s, The Department of Biochemistry at the Indian Institute of Science in Bangalore (PLN Rao) have found that malunggay leaves contain a compound “pterygospermin” that is known in medical science as having antimicrobial, antibacterial, anti fungal properties.
The malunggay pods are the most valued and widely used part of the plant. Malunggay pods contains essential amino acids, vitamins and other nutrients. Malunggay pods may be eaten raw or may be prepared or cooked. Malunggay pods may be fried and may produce a clear, odorless and sweet oil mostly called – Ben Oil.
Listed below are some of the traditional herbal treatment of malunggay.
- Scalp problems
- Boosts immune system
- Milk production in nursing mothers
- Asthma
- Skin rejuvenation
- Hypertension
- Relaxant
- Diabetes
- Source of calcium
- Anti-inflammatory
- Eye problems
- Anti-cancer
- Skin diseases
- Stomach problems
- Ear problems
Malunggay as food. Malunggay pods may be eaten raw or may also be fried with peanut similar taste. Malunggay leaves and flower may also be cooked together with other vegetables and meat to form soups or viands.
Source link: http://www.medicalhealthguide.com
Ginataang Tilapia Recipe
Ingredients
- 2 pieces Tilapia Medium size
- 300 ml Coconut milk
- 10 pieces Malunngay take only the leaves
- 1 pc onion small, mince
- 4 gloves garlic mince
- 1 thumb- sized ginger mince
- Salt to taste
- 1/2 cup Cooking Oil for frying Tilapia fish
Instructions
- In a fry pan, fry the Tilapia until the color change to golden brown. Set aside.
- In another clean pan, put the coconut milk, onion, garlic, ginger and a little bit of salt. Let it boil while stirring continuously until the ingredients are cooked.
- Add malunggay leaves, stir it thoroughly and let it simmer for 5 minutes or until the malunggay leaves are cooked. Add a little salt to taste.
- Add fried Tilapia, slowly mixed to cover with coconut milk. Simmer for 3 minutes.
- Serve and enjoy.
Notes
- 2 med. Tilapia about 400 gms. cost P60.00
- 1 sm. coconut cost P25.00
- 1 bundle Malunggay cost P10.00 (I harvest Malunggay from my own backyard, so it's free for me.)
- the rest of the ingredients are from my stocks, it's hard to determine the price of a small onion, cloves of garlic, a piece of ginger, a table spoon of salt and a half cup of oil.
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