Obese Meal Plans

Day 1

Dinner
Healthy Meal

Fish Sinigang with Side of Mixed Greens

Ingredients

  • 2 fillets of white fish (such as tilapia or cod), about 6 ounces each
  • 1 onion, sliced
  • 2 tomatoes, quartered
  • 1 thumb-sized piece of ginger, sliced
  • 1 long green chili pepper (siling haba), optional
  • 4 cups water
  • 1 cup tamarind (sampalok) juice or 2 tablespoons tamarind paste
  • 2 cups mixed greens (such as spinach, bok choy, or kangkong)
  • Fish sauce (patis) or salt, to taste
  • Pepper, to taste
Nutrition Facts
Calories 61 kcal
Protien 8.62g

Meal Procedure

  1. Prepare the Soup Base:
    • In a large pot, combine the water, onion, tomatoes, ginger, and green chili pepper (if using). Bring to a boil and let it simmer for about 10 minutes to extract flavors.
  2. Add Tamarind Juice:
    • If using tamarind paste, dissolve it in water to make tamarind juice. Strain to remove seeds and pulp.
    • Add the tamarind juice to the pot. Stir to combine.
  3. Cook the Fish:
    • Carefully add the fish fillets to the pot. Let it simmer gently until the fish is cooked through, about 5-7 minutes. Be careful not to overcook the fish.
  4. Season the Soup:
    • Season the sinigang with fish sauce or salt, to taste. Add pepper as desired.
  5. Add Mixed Greens:
    • Add the mixed greens to the pot and let them cook for a few minutes until wilted.
  6. Serve:
    • Ladle the fish sinigang into bowls, ensuring each serving has a portion of fish, vegetables, and broth.
    • Serve hot with steamed rice on the side.

Tips:

  • Adjust the sourness of the sinigang by adding more or less tamarind juice according to your preference.
  • You can also add other vegetables like radish, eggplant, or string beans to the sinigang for added flavor and nutrition.
  • For the mixed greens, you can use any combination of leafy greens you prefer or have on hand.
  • Garnish with chopped green onions or cilantro for added freshness and flavor.