fillet

Baked Bangus Teriyaki

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Filipino Style Recipe: Baked bangus teriyaki or baked milkfish teriyaki is another low-carbohydrate dish. It is usually consists of bangus fillet marinated in a blend of teriyaki sauce and other seasonings then baked until tender.

Estimated time of preparation and cooking: 30 minutes(plus marinating time)
Good for 2-3 persons

Ingredients:
500 grams boneless milkfish(bangus) fillet

Marinade:
1 cup Teriyaki sauce
1 tablespoon grated ginger or ginger powder
3 cloves garlic, minced
1/4 cup lime or calamansi juice
1 teaspoon rosemary
3 tablespoons brown sugar
2 tablespoons olive oil
1 tablespoon grind black pepper

Procedures:
Part 1
1. In a bowl, combine marinade ingredients then mix well.
2. Add fish then cover and marinate for 30 minutes or overnight inside the fridge.
3. Pre-heat oven to 350 degrees Fahrenheit for 10 minutes.

Part 2
1. In a non-stick pan, grease with olive oil then place marinated fish skin side down.
2. Bake over 350 degrees Fahrenheit for about 15-20 minutes or until fish flakes with fork. Brush with remaining marinade from time to time.
3. Remove from the oven then transfer to serving plate. Serve hot with steamed veggies. Enjoy!

Spicy Fish Fillet with Tomatoes and Olives

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Filipino Style Recipe: spicy fish fillet with tomatoes and olives is another low-carbohydrate dish. It is usually consists of fish fillets fried and cooked with tomatoes, olives, onions, garlic and peppers.

Estimated time of preparation and cooking: 20-30 minutes
Good for 4 servings

Ingredients:
4 pieces fish fillet(tilapia, salmon, red snapper)
2 1/2 cups cherry tomatoes, halved
1 cup black olives, chopped
1/2 cup green bell pepper, diced(optional)
1 medium onion, chopped
2 cloves garlic, peeled and diced
2 tablespoons paprika
1/4 cup olive oil
salt and pepper to taste

Procedures:
Part 1
1. In a bowl, season fillets with paprika, salt and pepper.
2. In a frying pan, heat olive oil and fry fillet for 2 minutes.

Part 2
1. In a saucepan, heat olive oil and saute onion and garlic.
2. Add the tomatoes, bell pepper, chili flakes, salt and pepper then simmer for 3 minutes or until soft. add a little water if necessary.
2. Place the fish fillets, cover and cook for another minutes.
3. Transfer salmon fillets to serving plate with the sauce.
4. Serve hot.

Salmon Ginger Teriyaki

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Filipino Style Recipe: Salmon ginger teriyaki is another low-carbohydrate dish. It is usually consists of salmon fillet marinated in a blend of grated ginger, teriyaki sauce and other seasonings then baked until tender.

Estimated time of preparation and cooking: 30 minutes(plus marinating time)
Good for 2-3 persons

Ingredients:
500 grams fresh salmon steak

Marinade:
1 cup teriyaki sauce
1 thumb-sized ginger, grated
4 cloves garlic, minced
1/4 cup lime juice
3 tablespoons dark brown sugar
2 tablespoons honey
2 tablespoons olive oil
1 tablespoon grind black pepper

Procedures:
Part 1
1. In a bowl, combine marinade ingredients then mix well.
2. Add salmon and place the marinade on top, Cover and marinate for 30 minutes inside the fridge. Drain and set aside.

Part 2
1. In a non-stick pan, grease with olive oil then place marinated salmon skin side down.
2. Bake over 400 degrees Fahrenheit for about 15-20 minutes or until fish flakes with fork. Brush with remaining marinade from time to time.
3. Remove from the oven then transfer to serving plate. Serve hot with steamed beans. Enjoy!

Lemon and Pepper Fish Fillet

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Filipino Style Recipe: lemon and pepper fish fillet is another low-carbohydrate dish. It is usually consists of fish fillet season in lemon juice, salt and grind pepper. Coated with flour then deep fried until golden brown.

Estimated time of preparation and cooking: 30 minutes
Good for 3-4 persons

Ingredients:
4 fish fillets(lapu lapu, dory, talakitok)
3 tablespoons lemon juice
1 tablespoon lemon zest(optional)
2 tablespoons cornstarch
1 cup flour
salt and pepper to taste
dried rosemary
cooking oil for frying

Procedures:
1. In a bowl, combine lemon juice, lemon zest, cornstarch, rosemary, salt and pepper. Mix well
2. Add fillet then coat onto flour. Shake off excess flour then set aside.
3. In a frying pan, heat oil then deep fry one by one until golden brown.
4. Drain on paper towel and transfer to serving plate. Serve with steamed beans.

Grilled Lemon Pepper Fish Fillet

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Filipino Style Recipe: grilled lemon pepper fish fillet is a low-carbohydrate dish. It is usually consists of fish fillet season in butter, lemon juice and grind pepper. Top with slices of lemon and wrap with aluminum foil. Grilled in hot charcoal until tender.

Estimated time of preparation and cooking: 40 minutes
Good for 3-4 persons

Ingredients:
4 fish fillet(tilapia, salmon)
3 tablespoons lemon juice
3 tablespoons melted butter or olive oil
slices of lemon
grind pepper

Procedures:
1. Place fish fillet in a good size sheet of aluminum foil.
2. Brush both sides of fillet with melted butter.
3. Season with pepper and lemon juice.
4. Top with slices of lemon, wrap the fish tightly.
5. Grill for about 15-20 minutes on both sides or until tender.
6. Serve with steamed beans.

Note:
1. You may also season the fish with salt.

Stir Fry Fish Fillet and Bok Choy in Oyster Sauce

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Filipino Style Recipe: Stir fried fish fillet and bok choy in oyster sauce is another easy yet healthy food. Normally the fish fillet comes stir fried together with bok choy then cooked in oyster sauce.

Estimated time preparation and cooking: 15-20 minutes
Good for 2-3 persons

Ingredients:
300 grams fish fillet, cut into serving pieces
a bunch of Vietnam pechay(bok choy)
1 onion, chopped
3 cloves garlic, minced
1 thumb-sized ginger, sliced thinly
1/4 cup oyster sauce
2 tablespoon vegetable oil
salt and pepper to taste
1 tablespoon sesame oil(optional)

Marinate:
1/4 cup soy sauce
2 tablespoon lemon or calamansi juice
1/4 cup cornstarch

Procedures:
Part 1
1. In a bowl, combine fish, soy sauce, lemon juice and cornstarch. Marinate for 10 minutes.

Part 2
1. In a pan, heat oil and saute garlic, onion and ginger until golden brown. Drain and set aside.
2. In a same pan, stir fry fish for 5 minutes or until tender. Drain and set aside.

Part 3
1. In a same pan, stir fry bok choy and add toasted garlic, onion and ginger. Cook for 1 minutes.
2. Add stir-fried fish, oyster sauce, sesame oil, salt and pepper. Mix well.
3. Transfer to serving plate then serve.

Stir Fry Fish Fillet and Broccoli

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f-fishbroccoli

Filipino Style Recipe: Stir fry fish fillet and broccoli is rich in protein and vitamins that is perfect for health conscious individuals. This recipe is originally from Chinese called “Fei Cui Long Li Qiu” which is simple yet healthy dish.

Estimated time preparation and cooking: 15-20 minutes
Good for 3-4 persons

Ingredients:
200 grams white fish fillet, cut into bite sizes
200 grams broccoli florets
1 small carrot, cut into serving pieces
3 gloves garlic, minced
1 thumb-sized ginger, cut into strips
1/8 cup cooking wine(optional)
3 tablespoons olive oil
cooking oil for frying

Marinade:
3 tablespoons calamansi juice
1 teaspoon flour
1 egg white
1/2 teaspoon ground pepper
a dash of salt

Sauce:
1 teaspoon sugar
1 teaspoon sesame oil
2 teaspoon cornstarch
1/2 cup water
salt and pepper to taste

Procedures:
Part 1
1. Blanch the broccoli in boiling water for a minute.
2. Drain and rinse in cold water to cool. Drain and set aside.

Part 2
1. In a bowl, combine fish, calamansi, egg white, flour, salt and pepper then marinate for 10 minutes.
2. In a pan, heat oil then stir fry fish for 2 minutes or until cooked. Drain and set aside.

Part 3
1. In a small bowl, combine all the sauce ingredients then mix until well blended. Set aside.

Part 4
1. In a pan, heat olive oil then saute garlic and ginger.
2. Add carrots and cooking wine then stir cook for a few minutes.
3. Pour sauce mixture, broccoli and fish fillet then simmer until sauce reduce to half and thicken.
4. Transfer to a serving plate and serve with rice.