Healthy meals for the Lenten season

KNORR’s Ginataang lamang dagat

MANILA, Philippines – When the Lenten Season comes, not only do we take time to reflect on our spirituality but we start taking stock of our seafood recipes as well.

Knorr Real Sarap recommends the ginataang lamang dagat, a creamy concoction of tilapia and mussels. Enhance the flavor of this dish with a dash of real herbs and spices found in Knorr Real Sarap. 

Ingredients

1 pc talakitok or tilapia ( about 400 gm).

24 pcs mussels (tahong)

2 pcs coconut

1 tbsp garlic minced

1 tbsp ginger, minced

2 tbsp onion chopped

2 sachets Knorr Real Sarap (7g.)

bunch coriander, chopped for garnish

4 pcs finger chili

Procedure

1. Grate coconut, wrap pulp in cheesecloth and squeeze to extract 1/2 cup cream. Set aside.

2. Add 2 1/2 cups of hot water to the pulp, wrap in cheesecloth and squeeze to extract 2 1/2 cups coconut milk.

3. Add garlic, ginger, onion, Knorr Real Sarap mix. Bring to boil.

4. Add mussels until it opens. Remove from heat. Strain mussels.

5. Return the coconut sauce to the casserole. Bring to boil. Add the whole fish with the finger chili and cover until cooked, about 3 minutes.

6. Transfer the fish to a serving platter. Keep the sauce in the pan. Bring back to boil. Add the coconut cream. Whisk.

7. Arrange the cooked mussels around the fish and pour the sauce on top. Garnish with coriander.

Spicy sushi sashimi from Doña Elena Cuisinera Club

“Research shows that eating fish and seafood meals can help lower the risks of heart disease as these foods are high in polyunsaturated fats such as omega-3 fatty acids,” says Luchie Callanta, resident nutritionist of the Doña Elena Cuisinera Club, a group of concerned mothers, health practitioners, and food enthusiasts who are pushing for a healthy eating lifestyle for Filipinos.

“Seafood is not only good for the heart, it’s also a great way to fill the recommended daily allowance of protein and nutrients in a low-fat manner,” added Callanta.

Health experts suggest a healthy diet by getting protein from low-fat, high-nutrient fish, seafood, and grains. To make it healthier, use olive oil in preparing these dishes.

Doña Elena Olive Oil provides the same throng of health benefits — not to mention a rich and flavorful taste — without going over the budget.

Doña Elena Olive Oil helps prevent coronary heart disease, cancer, and diabetes.

Ingredients

1/2 k fresh tuna, sashimi grade

1/4 c Japanese mayonnaise

Black sesame seeds (garnish)

Kombu flakes (garnish)

For spicy oil

2 tbsp Doña Elena Olive Oil

2 tbsp sesame oil

1 pc red chili, chopped

4 tbsp S&B chili powder or Korean chili powder

Procedure

1. Cut tuna into bite-sized cubes. Set aside.

2. Heat Doña Elena Olive Oil.

3. Sate the chili.

4. Add the chili powder.

5. Add the sesame oil.

6. Remove from heat and let cool to room temperature.

7. Mix the chili oil with the Japanese mayonnaise.

8. Gently toss the dressing with the tuna.

9. Garnish with black sesame seeds, chili powder, and kombu flakes.