Pinangat na Pompano – Kualing Pinoy

Raised pompanoCooked with tomatoes and tamarind, it’s an easy one-pan meal that the whole family will love. This Filipino dish with plump fish and tangy sauce is delicious with steamed rice.

Although I cook all types of fish throughout the week, the golden pampano is the one I enjoy the most. They are relatively inexpensive, and their plump, buttery flesh and smooth, almost scaleless skin adapt well to different preparation methods, such as fried, grilled and stewed, such as pinangat na isda.

What is bangat fish?

Pinangat or pangat is a Filipino dish in which fish is boiled in a broth with tomatoes and sour fruits such as tamarind, calamansi, kamias, or santol. Although similar to sinigang fish, such as sinigang salmon belly, it contains no vegetables and is not sour or soupy. Other versions of the dish also include coconut milk to add richness.

Note the ingredients

• PompanoDepending on the size, cut the golden pompano in half. Feel free to substitute your choice of fish. Tilapia, round cud, sapsab, catfish, bangus, or talakitok work well in this recipe.
• tomatoes-Use ripe Roma tomatoes, they are sweeter and juicier.
• Aromatics- Fry onions, garlic and ginger in oil to enhance the flavour
• tamarind– Adds a refreshing taste. You can use fresh green tamarind, powder or pulp. Santol, kamias or calamansi are also good stress agents.
• Fish sauce– For umami flavour
• water-I like bangat with a lot of delicious sauce that I put on top of the rice; Reduce the water if you want the dish to be on the dry side.
• Salt and Pepper– Salt enhances the flavour, and pepper adds a touch of liveliness

How to apply and store

• Pinangat na Isda is usually served with steamed rice or Sinangag and fish sauce with chili (cayenne pepper) as a spice. It makes a delicious main dish for lunch or dinner.
• Transfer leftovers to a container with a tight-fitting lid and refrigerate for up to 3 days or freeze for up to 2 months.
• Reheat in a skillet over low heat to 165°F or in the microwave in 2- to 3-minute intervals until heated through.

Want more fish recipes? Try this baked salmon with paprika and mayonnaise or this tilapia pinapotok!

Did you make this? Be sure to leave a comment below and tag me @kawalingpinoy on Facebook and Instagram!

Pinangat na pompano stewed with tomatoes and tamarind is an easy one-pan meal the whole family will love. With plump fish and tangy sauce, this Filipino dish is delicious with steamed rice.

Preparation time: 10 minutes minute

Cooking time: 20 minutes minute

Total time: 30 minutes minute

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ingredients

• 2 to cut Whole golden pompano, cleaned and gutted
• Salt and pepper to taste
• 1 Tablespoon canola oil
• 1 Peeled and chopped onions
• 2 clove Peeled and chopped garlic
• 1 Thumb-sized ginger, peeled and chopped
• 2 Chopped large roma tomatoes
• 1 Tablespoon Fish sauce
• 2 Glasses water
• 1 Tablespoon Tamarind powder

directions

• Wash the pompano inside and out and pat it dry. Cut in half, if desired, and season with salt to taste and pepper to taste.

• In a wide frying pan over medium heat, heat the oil. Add onion, garlic and ginger and cook, stirring regularly, until tender.

• Add the tomatoes and cook, mashing them with the back of a spoon, until they begin to soften and release their juices.

• Add the fish sauce and continue cooking, stirring occasionally, for about 1 minute.

• Add water and leave to boil for 2 to 3 minutes or until tomatoes are completely cooked.

• Add the tamarind powder and stir until it dissolves.

• Add fish in a single layer. Reduce heat and cover. Continue cooking for about 10 to 15 minutes or cook completely and the liquid will reduce.

• Add salt and pepper to taste. Serve hot.

Nutrition information

Calories: 389Calories, Carbohydrates: 7g, protein: 69g, fat: 9g, Saturated fat: 2g, Cholesterol: 170mg, sodium: 541mg, Potassium: 1179mg, Fiber: 1g, sugar: 4g, Vitamin A: 260international unit, Vitamin C: 6.8mg, Calcium: 53mg, iron: 2.2mg

This site provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is collected primarily from the USDA Food Composition Database, whenever available, or from other online calculators.