Tasty and Healthy - Heart Healthy Filipino Recipes - Fish Cardillo - Quick Low-Sodium Directions

Sep 27, 2026

Heart-healthy Filipino recipe collection centered on low-cost, low-sodium dishes with controlled fat and clear portion guidance. Includes Fish Cardillo with red snapper prepared without added salty ingredients, Adobong Manok using skinless chicken breast and slow simmering to build flavor while reducing saturated fat and cholesterol, and Lumpiang Sariwa served fresh to lower calories compared with fried versions. Each recipe provides ingredient lists, step-by-step directions, nutrition facts, and practical tips to support healthier cooking.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages10

Reading Time25 min

AccessFree to download

Fish Cardillo

Adobong Manok (Marinated Chicken)

Lumpiang Sariwa (Fresh Lumpia)

Lumpia Sauce

Pesang Isda (Fish Simmered With Ginger and Tomatoes)

Tasty and Healthy—Heart Healthy Filipino Recipes Fish Cardillo This is a delicious, low-cost recipe with low-sodium ingredients. Keep it low-fat by not adding meat fat (lard) or other fat. • 1 pound (½ kg) red snapper • 4 teaspoons corn oil for sauté • ¼ cup flou • 1 large onion, sliced • 3 or 4 medium-sized tomatoes, chopped • ½ cup egg whites, beaten • ½ cup water • A dash ground pepper • 15 stalks green onions, chopped Ingredients Nutrition Information Makes 6 servings Each serving provides: Calories: 170 Total Fat: 4 g Saturated Fat: 1 g Cholesterol: 45 mg Sodium: 115 mg Total Fiber: 3 g Protein: 20 g Carbohydrates: 13 g Potassium: 600 mg Directions 1. Thoroughly clean fish. Remove scale and gills, and wash thoroughly. Drain and set aside. 2. Slice the raw fish into six pieces 3. Heat corn oil in frying pan. 4. Place the flour into a bowl or plastic bag Place the raw fish in the flour and cov the outside of each fish with flo . 5. Sauté fish until golden brown. Set asidon top of a paper towel. 6. Sauté onion and tomatoes. Add ½ cup of water. 7. Add the beaten egg whites and fish Cover and let it simmer for 5–10 minutes. 8. Season with ground pepper. 9. Sprinkle with chopped green onions. Quick Tip This recipe is lower in salt and sodium than other Cardillo recipes because it uses: • Fresh, not canned, tomatoes • Ground pepper and corn oil with no salt added • Fresh onion and green onions • Fresh, not smoked or canned, fis Source: Philippine Heart Center’s Healthy Heart Cookbook. Adobong Manok (Marinated Chicken) This low-cost, low-sodium recipe has great flavor that you and your family will love! It uses chicken breast which is lower in fat than other parts of the chicken, like the thigh and leg. Ingredients • 1 teaspoon olive oil • 2 cloves fresh crushed garlic • 2 medium chopped onions • 1 pound (½ kg) chicken breasts, no skin • 2 tablespoons light soy sauce • ¼ cup vinegar • 1 teaspoon paprika • 2 tablespoons ground black pepper • 1 bay leaf, broken in half • 1 medium red tomato (optional) Nutrition Information Makes 4 servings Serving size: ½ cup Each serving provides: Calories: 190 Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 70 mg Sodium: 330 mg Total Fiber: 2 g Protein: 26 g Carbohydrates: 10 g Potassium: 370 mg Directions 1. Combine olive oil, garlic, and onion in a frying pan. Add chicken and sauté together until chicken has browned. 2. Add light soy sauce, vinegar, paprika, black pepper, and bay leaf. Stir. 3. Bring to a boil. Simmer for 45–60 minutes or until chicken is done. 4. Remove the chicken and save the liquid in the pot. Arrange the chicken on a broiler pan. Broil until the chicken has nicely browned. Remove from the broiler and place it in a serving bowl. 5. Continue to boil the sauce in the uncovered pan until volume is reduced to about half and the sauce is thick. 6. Pour the thickened sauce over broiled adobong (chicken) and garnish with red tomatoes, if desired. Quick Tip This recipe is lower in saturated fat and cholesterol because: • It is made using chicken without the skin and any extra fat is removed. • Only 1 teaspoon of unsaturated fat (olive oil) is added. • It is flavored with vegetables and herbs and is boiled an broiled slowly in moist heat instead of fat. Source: Filipino-American Nutrition and Fitness Teacher’s Guide, Kalusugan Community Services, San Diego, CA. 2 Lumpiang Sariwa (Fresh Lumpia) You and your family will love this tasty recipe. The ingredients—ground chicken or pork, olive oil, peanuts, and fresh herbs and spices—add flavor. Also, the lumpiang sariwa is served fresh so it has fewer calories than fried lumpiang. • ½ cup ground chicken or lean pork • ½ cup shrimp, cleaned and deveined • 1 tablespoon olive oil • 2 cloves chopped garlic • ½ cup cabbage, julienned • ½ cup green beans, julienned • ½ cu

FAQs

What makes Fish Cardillo heart healthy in this recipe?

It uses low-sodium ingredients and avoids adding meat fat (like lard) or other added fats. The fish is prepared to keep the dish lower in fat while maintaining flavor with herbs and seasoning.

How does Adobong Manok reduce saturated fat and cholesterol?

It uses chicken breast without skin, removes extra fat, and adds only a small amount of unsaturated fat (olive oil). The dish is flavored with vegetables and herbs and is boiled and broiled slowly rather than relying on frying fat.

Why is Lumpiang Sariwa (Fresh Lumpia) often lower in calories than fried lumpia?

The recipe serves lumpiang sariwa fresh instead of frying, so it has fewer calories. It combines vegetables and lean fillings, with a sauce made from the cooking broth.

Sep 27, 2026

Uploaded by Well Done