Healthy recipes under P199: Tocho bangus with kangkong

This dish by Chef Tatung Sarthou isn’t just healthy but budget-friendly, too!

“Kahit nagbu-budget tayo, dapat masustansiya pa rin ang ating inihahain sa ating pamilya,” says Connie Sison, host of GMA 7’s “Pinoy MD.” Last Saturday, the health and wellness program enlisted Chef Tatung Sarthou’s help in preparing a nutrition-packed dish under P199.

Chef Tatung came up with “Tocho bangus with kangkong,” a high-protein dish good for four to five people. Here’s how you can make it at home.

Shopping list
1 kilo boneless bangus - P110
This fish is high in protein and omega-3, which fights bad cholesterol. One kilo costs P100 but we added P10 for the fish vendor to remove the bones.
Salt - P5
1 pack vinegar - P10
1 head of garlic - P3
Oil - P5
Flour - P10
1 cube tofu - P3.50
1 onion - P5
½ kilo tomatoes - P10
Tocho or tahore (fermented tofu) - P5
¼ kilo brown sugar - P8
Pepper - P1
1 bunch of kangkong - P10
Total: P190.50

Procedure
1) Slice the boneless bangus, skin and all, into five portions. Season with salt, pepper, vinegar and garlic and let it rest for five minutes. This marinade should be a bit dry, and the fish should not be swimming in vinegar.

2) While waiting for the bangus, prepare your other ingredients. Cut the tomatoes into quarters, slice the onions, mince the garlic, and chop the hard stalks off the kangkong. Chop the tofu into smaller cubes.

3) Roll the bangus in flour and deep-fry. Make sure your oil is hot and is deep enough to cover the entire fish. Once cooked, remove from oil and place on paper towels that will absorb excess oil.

4) In the same oil, deep-fry the tofu cubes. Remove from oil and place on paper towels as well.

5) In a separate pan, saute the minced garlic and sliced onions. Add the sliced tomatoes and cook for five minutes or until tomatoes lose their shape.

6) Add the tocho and saute.

7) Add one to two tablespoons of brown sugar. Season to taste with vinegar and pepper.

8) Finally, add the kangkong. Give it a few stirs before turning off the heat.

Presentation
Pour the vegetable-and-tocho mix onto a platter. Arrange the bangus and tofu on top. Good for four to five people. —Cristina Tantengco/CM, GMA News