Discover the delightful flavors of Fish Tinola, a traditional Filipino fish stew. This recipe features tender fish simmered with fresh vegetables in a fragrant ginger broth. Perfect for a comforting meal, Fish Tinola combines simple ingredients to create a hearty and nutritious dish that’s easy to prepare. Follow our step-by-step guide to make this flavorful stew, and enjoy a taste of authentic Filipino cuisine right at home. 

Ingredients:

- 1 lb (450g) fish fillets (such as tilapia or bangus), cut into pieces

- 2 tbsp vegetable oil

- 1 medium onion, chopped

- 4 cloves garlic, minced

- 1 thumb-sized piece of ginger, sliced thinly

- 2 medium tomatoes, chopped

- 1 medium radish, sliced

- 1 small eggplant, sliced

- 1 cup string beans, cut into 2-inch pieces

- 4 cups fish or chicken broth

- 2 tbsp fish sauce (patis)

- Salt and pepper to taste

- 2-3 stalks of green onions, chopped (for garnish)

- 1 cup fresh malunggay leaves or spinach (optional)

Instructions:

Prepare the Ingredients: Clean and cut the fish fillets into bite-sized pieces. Set aside.

Sauté Aromatics: Heat the vegetable oil in a large pot over medium heat. Add the chopped onions and cook until translucent. Add the minced garlic and sliced ginger, cooking until fragrant.

Cook Tomatoes: Add the chopped tomatoes to the pot and cook until they begin to soften, about 2-3 minutes.

Simmer the Broth: Pour in the fish or chicken broth and bring it to a boil. Reduce heat to a simmer and let it cook for 5 minutes to meld the flavors.

Add Vegetables: Add the sliced radish and cook for another 5 minutes. Next, add the sliced eggplant and string beans, cooking until all the vegetables are tender.

Add Fish: Gently add the fish pieces to the pot. Cook until the fish is fully cooked through, about 5-7 minutes. Be careful not to stir too vigorously to avoid breaking the fish apart.

Season: Stir in the fish sauce, and season with salt and pepper to taste. Adjust seasoning if needed.

Add Greens (Optional): If using, add the malunggay leaves or spinach and cook for another 2 minutes until wilted.

Serve: Garnish with chopped green onions. Serve hot with steamed rice.

Enjoy your Fish Tinola!

Nutritional Values

Fish Fillets (1 lb or 450g)

 - Calories: 100 kcal

 - Protein: 20 grams

 - Fat: 2 grams

 - Carbohydrates: 0 grams

Benefits:

 - High in protein for muscle growth and repair.

 - Provides omega-3 fatty acids (especially if using fatty fish), which support heart health.

Vegetable Oil (2 tbsp)

 - Calories: 120 kcal

 - Protein: 0 grams

 - Fat: 14 grams

 - Carbohydrates: 0 grams

Benefits:

 - Provides healthy fats for cooking.

 - Helps in sautéing and adds richness to the dish.

Onion (1 medium)

 - Calories: 60 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: 14 grams

Benefits:

 - Adds flavor and aroma.

 - Contains antioxidants and vitamins, including vitamin C.

Garlic (4 cloves)

 - Calories: 4 kcal

 - Protein: 0.2 grams

 - Fat: 0 grams

 - Carbohydrates: 1 gram

Benefits:

 - Contains allicin, which has potential anti-inflammatory and immune-boosting properties.

 - Enhances the flavor profile of the dish.

Ginger (1 thumb-sized piece)

 - Calories: 5 kcal

 - Protein: 0 grams

 - Fat: 0 grams

 - Carbohydrates: 1 gram

Benefits:

 - Has anti-inflammatory and digestive benefits.

 - Adds a warm, spicy flavor.

Tomatoes (2 medium)

 - Calories: 22 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: 5 grams

Benefits:

 - Rich in antioxidants like lycopene, which supports heart health.

 - Provides vitamin C and potassium.

Radish (1 medium)

 - Calories: 2 kcal

 - Protein: 0 grams

 - Fat: 0 grams

 - Carbohydrates: 1 gram

Benefits:

 - Low in calories and high in fiber.

 - Provides vitamin C and supports digestive health.

Eggplant (1 small)

 - Calories: 20 kcal

 - Protein: 0.8 grams

 - Fat: 0.1 grams

 - Carbohydrates: 5 grams

Benefits:

 - High in antioxidants and fiber.

 - Supports heart health and digestive function.

String Beans (1 cup)

 - Calories: 35 kcal

 - Protein: 2 grams

 - Fat: 0 grams

 - Carbohydrates: 7 grams

Benefits:

 - Provides fiber, vitamins A, C, and K.

 - Supports overall health and digestion.

Fish or Chicken Broth (4 cups)

 - Calories: 15 kcal

 - Protein: 2 grams

 - Fat: 1 gram

 - Carbohydrates: 1 gram

Benefits:

 - Adds depth of flavor and richness.

 - Provides some protein and essential minerals.

Fish Sauce (2 tbsp)

 - Calories: 10 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: 1 gram

 - Sodium: 900 mg

Benefits:

 - Adds a savory umami flavor.

 - Contains small amounts of protein.

Salt and Pepper - To taste

 - Sodium: 2300 mg

Benefits:

 - Enhances flavor.

 - Pepper adds a hint of spice and may have antioxidant properties.

Green Onions (2-3 stalks, chopped)

 - Calories: 5 kcal

 - Protein: 0.2 grams

 - Fat: 0 grams

 - Carbohydrates: 1 gram

Benefits:

 - Adds flavor and a hint of freshness.

 - Contains vitamins and minerals.

Fresh Malunggay Leaves or Spinach (1 cup)

 - Calories: 7 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: ~1 gram

Benefits:

 - High in vitamins A, C, and K.

 - Provides antioxidants and supports overall health.

This combination of ingredients will make a nutritious and flavorful fish stew, rich in vitamins, minerals, and antioxidants, and balanced with savory, spicy, and fresh flavors.