Tinolang Isda is a Filipino fish soup made with fresh fish cooked in a delicious ginger-based broth. It is a variant on the conventional tinola, which is often cooked with chicken. This dish is light, cozy, and full of nutrients, making it a popular option for a nutritious meal.
The broth is usually infused with aromatics such as ginger, garlic, and onions, giving it a warm and calming flavor. Fish like tilapia, bangus (milkfish), lapu-lapu (grouper), and maya-maya (snapper) are popular because their delicate meat absorbs the flavorful broth. Malunggay (moringa leaves), sili leaves, pechay (bok choy), and sayote (chayote) are vegetables that provide freshness and texture to dishes. Some versions also incorporate green papaya, which adds a slight sweetness.
Tinolang Isda pairs well with steamed rice and a serving of fish sauce (patis), which can be flavored with calamansi or chile. It’s a simple yet tasty recipe that’s ideal for rainy days or when you want something light but satisfying.
The following are the components for Tinolang Isda:
Main Ingredients:
- 1 whole fish (tilapia, bangus, lapu-lapu, or maya-maya), cleaned and sliced
- 1 thumb-sized piece of ginger, sliced
- 3 cloves garlic, minced
- 1 medium onion, sliced
- 4 cups water or fish broth
- 1 small green papaya or sayote, peeled and sliced
- 1 bunch malunggay leaves or sili leaves
- 2 tablespoons fish sauce (patis) or salt (to taste)
- 1 teaspoon black pepper
- 2 tablespoons cooking oil
Optional Ingredients:
- 1 stalk lemongrass (for extra aroma)
- 1-2 pieces green chili peppers (siling haba) (for mild spiciness)
- 1 teaspoon calamansi juice (for added tanginess)
How to Cook Tinolang Isda
Instructions:
1. Prepare the ingredients.
- Clean the fish, then chop it into serving pieces.
- Peel and slice ginger, garlic, and onion.
- Cut the green papaya or sayote into wedges.
2. Sauté the aromatics.
- Heat the oil in a pot over medium heat.
- Sauté the garlic, onion, and ginger until aromatic and transparent.
3. Add the liquid.
- Pour in the water or fish broth and bring to a boil.
- Combine the fish sauce (patis) and black pepper.
4. Cook the fish and vegetables.
- Add the sliced papaya or sayote and simmer for 5 minutes, or until slightly soft.
- Gently add the fish and continue to simmer for 8-10 minutes, or until fully done.
5. Add the greens:
- Add the malunggay or sili leaves, along with the green chili (if using).
- Allow it simmer for 1-2 minutes, until the greens have wilted.
6. Final touches:
- Taste and adjust seasoning with extra salt or fish sauce as needed.
- Optionally, squeeze some calamansi juice for extra tang.
7. Serve and enjoy.
Transfer to a serving bowl and serve hot alongside steamed rice!
