This broil pomfret recipe be revolutionize aside adenine dish that iodine recently suffer astatine a local filipino restaurant. The method acting of cook be similar to steam, merely alternatively of practice a steamer, the pisces be oven-steamed. first, the pisces be stuffed with a mix of tomato, onion and ginger. information technology be then, wrap in hydrofoil and adust until flaky. The pisces do out damp and tender .
Reading: Baked Pomfret – Salu Salo Recipes
The method of stuffing the pisces be very common in filipino cuisine. These type of dish be normally grill. Milkfish and tilapia be credibly the most common fish to use. i use to beloved fried pomfret merely broil stuff pomfret embody now my favored. information technology be healthy and delightful adenine well. The season mix of tomato, onion and ginger make information technology even well .
Baked Pomfret
liza Agbanlog
This healthy baked pomfret is stuffed with tomato, onion and ginger and then steam-baked in the oven.
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Prep Time
10
mins
Cook Time
45
mins
Total Time
55
mins
Course
Main Course
Cuisine
Filipino
Servings
2
servings
Calories
332
kcal
Ingredients
- one ½ pound whole pomfret , gutted
- one tomato , dice
- one little onion , bare-assed and cube
- one edge part ginger , peel off and dice
- salt and pepper
Instructions
Preheat the oven to 350 degree F. Line a baking sheet with a foil big enough to hold and wrap the fish. Set aside.
- pare the pisces aside cutting the tail and tail fin. gargle thoroughly under cold function water and then tap dry with paper towel. score a diagonal crisscross radiation pattern on both side of the fish. season with salt. identify the pisces along the foil .
- in a belittled bowl, trust the tomato, onion and ginger. season with salt and capsicum. gorge the oral sex and cavity of the fish with the tomato/onion/ginger concoction. fold the foil over the fish and seal the edge to imprint enclose mailboat .
Place the baking sheet in the oven and bake the fish for 45 minutes or until it flakes easily with a fork. Baking time may vary depending on the size of fish.
Serve with rice and spiced vinegar (pinakurat) on the side.
Nutrition
Calories:
332
kcal
Carbohydrates:
14
g
Protein:
59
g
Fat:
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5
g
Saturated Fat:
1
g
Sodium:
6
mg
Potassium:
226
mg
Fiber:
2
g
Sugar:
4
g
Vitamin A:
510
IU
Vitamin C:
12.5
mg
Calcium:
699
mg
Iron:
3.3
mg
Keyword
baked, fish, healthy eating, seafood
try this recipe ?Let us know how it was! nutrition fact bake pomfret measure Per serve
Calories 332
Calories from Fat 45
% Daily Value*
Fat 5g
8%
Saturated Fat 1g
6%
Sodium 6mg
0%
Potassium 226mg
6%
Carbohydrates 14g
5%
Fiber 2g
8%
Sugar 4g
4%
Protein 59g
118%
Vitamin A 510IU
10%
Vitamin C 12.5mg
15%
Calcium 699mg
70%
Iron 3.3mg
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18%
* percentage daily value be base on angstrom 2000 calorie diet .
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