Notes for the Road: Walk Georgia Blog

Recipe: Catch of the Day!

woman buying fish at market

Fish is an awesome option for anyone who wants an alternative to red meat or poultry. It is a great source of protein, vitamins, minerals, and healthy fats! So for this recipe we wanted to feature a low-sodium, low-cost fish recipe. Fish Cardillo is a dish that has its cultural roots in the Philippines. The word cardillo refers to the use of tomatoes and beaten eggs to create this dish’s signature sauce!  The cardillo adds a little extra flavor to fried fish, and this dish has traditionally been used to re-cook leftover fish that has been fried. While this recipe calls for red snapper, it can be substituted for any fish you prefer.

The onions, tomatoes, and green onions add color and fragrance to the fish as well as some extra vitamins and minerals. This dish is packed with 20g of protein and only 170 calories per serving, making this a great high-protein, low-calorie option for any diet! What better way to support local, sustainable farming in Georgia than buying some home-grown tomatoes to make this fish cardillo!

Fish Cardillo

Ingredients: 

  • 1 lb red snapper
  • 4 tsp corn oil
  • 1/4 cup flour
  • 1 large onion, sliced
  • 3-4 medium-sized tomatoes, chopped
  • 1/2 cup egg whites, beaten
  • 1/2 cup water
  • 1/4 tsp of ground pepper
  • 15 stalks green onions, chopped

Directions:

  • Clean fish very well. Remove scales and gills, and wash thoroughly. Drain and set aside.
  • Slice the fish into six pieces.
  • Heat corn oil in pan.
  • Place the flour into a bowl or plastic bag. Place the fish in the flour and cover the outside of each fish with flour.
  • Sauté fish until golden brown. Set aside on top of a paper towel.
  • Sauté onion and tomatoes. Add 1/2 cup of water.
  • Add the beaten egg whites and fish. Cover and let it simmer for 5-10 minutes.
  • Season with ground pepper.
  • Sprinkle with chopped green onions.

Nutrition Information: 

  • 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