Discover the unique flavor of Tinala, a traditional dried and salted fish that's perfect for adding depth to soups and stews. This recipe will guide you through preparing and incorporating Tinala into your dishes, enhancing them with its savory richness. Ideal for those who love robust, flavorful meals, Tinala is a staple in many cuisines and offers a delightful twist to your everyday recipes.

Ingredients:

- 1 cup Tinala (dried, salted fish)

- 1 tablespoon vegetable oil

- 1 onion, finely chopped

- 2 garlic cloves, minced

- 1 bell pepper, diced

- 2 tomatoes, chopped

- 4 cups vegetable or chicken broth

- 2 carrots, sliced

- 1 potato, diced

- 1 teaspoon paprika

- 1 teaspoon dried thyme

- Salt and pepper to taste

- Fresh parsley for garnish

Instructions:

Prepare the Tinala:

  - Soak the dried Tinala in water for about 30 minutes to rehydrate and reduce the saltiness. Drain and set aside.

Cook the Base:

  - In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.

  - Add the minced garlic and diced bell pepper, cooking for an additional 2 minutes.

Add Tomatoes and Spices:

  - Stir in the chopped tomatoes, paprika, and dried thyme. Cook for another 5 minutes, allowing the tomatoes to break down and the spices to release their flavors.

Incorporate Tinala and Vegetables:

  - Add the soaked Tinala to the pot, stirring to combine with the tomato mixture.

  - Pour in the vegetable or chicken broth, bringing the mixture to a boil.

Simmer:

  - Reduce the heat and add the sliced carrots and diced potato. Simmer for 20-25 minutes, or until the vegetables are tender and the flavors are well combined.

Season and Serve:

  - Taste and adjust seasoning with salt and pepper as needed.

  - Garnish with fresh parsley before serving.

Enjoy your Tinala-infused soup or stew, a hearty and flavorful dish that's perfect for any occasion!

Nutritional Values

Tinala (Dried, Salted Fish) - 1 cup

 - Calories: 300 kcal

 - Protein: 30 grams

 - Fat: 10 grams

 - Carbohydrates: 0 grams

 - Sodium: 1500 mg

Benefits:

 - High in protein and omega-3 fatty acids, which support heart health.

 - Adds a unique, savory flavor to dishes.

Vegetable Oil - 1 tablespoon

 - Calories: 120 kcal

 - Protein: 0 grams

 - Fat: 14 grams

 - Carbohydrates: 0 grams

Benefits:

 - Used for sautéing, which enhances the flavor and texture of ingredients.

 - Provides healthy fats depending on the type of oil used.

Onion - 1 (finely chopped)

 - Calories: 44 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: 10 grams

Benefits:

 - Rich in antioxidants and compounds that have anti-inflammatory properties.

 - Adds flavor and nutrients to the dish.

Garlic - 2 cloves (minced)

 - Calories: 4 kcal

 - Protein: 0.2 grams

 - Fat: 0 grams

 - Carbohydrates: 1 gram

Benefits:

 - Contains allicin, known for its potential health benefits, including anti-inflammatory and immune-boosting properties.

Bell Pepper - 1 (diced)

 - Calories: 25 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: 6 grams

Benefits:

 - High in vitamins A and C, which support the immune system and skin health.

 - Adds sweetness and crunch to the dish.

Tomatoes - 2 (chopped)

 - Calories: 22 kcal

 - Protein: 1 gram

 - Fat: 0 grams

 - Carbohydrates: 5 grams

Benefits:

 - Rich in vitamins C and K, and antioxidants like lycopene, which may help reduce inflammation and support heart health.

Vegetable or Chicken Broth - 4 cups

 - Calories: 15-40 kcal (varies by type)

 - Protein: 1-3 grams

 - Fat: 0-2 grams

 - Carbohydrates: 1-3 grams

Benefits:

 - Adds flavor and depth to the dish.

 - Low in calories and provides some nutrients depending on the type used.

Carrots - 2 (sliced)

 - Calories: 25 kcal

 - Protein: 0.5 grams

 - Fat: 0 grams

 - Carbohydrates: 6 grams

Benefits:

 - High in beta-carotene (vitamin A), which is important for vision and immune function.

 - Adds color and crunch to the dish.

Potato - 1 (diced)

 - Calories: 130 kcal

 - Protein: 3 grams

 - Fat: 0 grams

 - Carbohydrates: 30 grams

Benefits:

 - Provides a good source of carbohydrates for energy.

 - Adds heartiness and texture to the dish.

Paprika - 1 teaspoon

 - Calories: 6 kcal

 - Protein: 0 grams

 - Fat: 0 grams

 - Carbohydrates: ~1 gram

Benefits:

 - Adds color and a mild, smoky flavor.

 - Contains antioxidants like vitamin A and C.

Dried Thyme - 1 teaspoon

 - Calories: 3 kcal

 - Protein: 0 grams

 - Fat: 0 grams

 - Carbohydrates: 1 gram

Benefits:

 - Adds a subtle earthy flavor.

 - Contains antioxidants and compounds that may have anti-inflammatory effects.

Salt and Pepper - To taste

 - Sodium: ~2300 mg (varies by type)

  Benefits:

 - Enhances the flavor of the dish.

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

Fresh Parsley - For garnish

 - Calories: 5 kcal

 - Protein: 0.5 grams

 - Fat: 0 grams

 - Carbohydrates: 1 gram

Benefits:

 - Adds a fresh, vibrant flavor.

 - Rich in vitamins A, C, and K, and provides antioxidants.

This combination of ingredients provides a nutritious and flavorful dish, combining protein, vegetables, and a variety of seasonings for a balanced meal.