Ilocos-Style Pinakbet with Tilapia (Stove-Cooked)

Recipe type: stove | Servings: 3 | Prep: 20 min | Cook: 30 min

Equipment: Stove, Weighing Scale

Ingredients

• Tilapia (whole, cleaned) – 300g (whole fish)
• Squash (kalabasa), peeled and sliced – 200g (slices)
• Eggplant, sliced – 150g (slices)
• Bitter melon (ampalaya), sliced – 100g (slices)
• Okra, trimmed – 80g (pieces)
• Tomato, chopped – 50g (pieces)
• Onion, sliced – 30g (pieces)
• Garlic, minced – 10g (cloves)
• Shrimp paste (bagoong alamang) – 15g (tablespoons)
• Fish sauce (patis) – 5g (teaspoons)
• Vegetable oil – 10g (tablespoons)
• Salt – 2g (teaspoons)
• Ground black pepper – 1g (teaspoons) [optional]

Steps

1. Heat the vegetable oil in a large pot over medium-low heat on the stove.
2. Sauté the minced garlic and sliced onion until fragrant and the onion becomes translucent.
3. Add the shrimp paste and stir‑fry for about 1 minute to release its aroma.
4. Place the whole tilapia in the pot, skin side down, and lightly sear for 3–4 minutes; then flip gently and sear the other side for another 3 minutes.
5. Add the chopped tomato and let it soften for 2 minutes.
6. Add the sliced squash, eggplant, bitter melon, and okra. Stir gently to combine with the fish and aromatics.
7. Pour in the fish sauce and a cup of water (about 240 ml). Bring to a gentle boil, then reduce heat to low, cover, and simmer for 15–20 minutes, or until the vegetables are tender and the fish is cooked through.
8. Taste and adjust seasoning with salt and optional ground black pepper as needed.
9. Turn off the heat and let the dish rest for 2 minutes before serving.
10. Serve hot with steamed rice.

Serving Suggestions

Serve the pinakbet with a side of steaming hot white rice and a wedge of calamansi for a bright finish.

Storage Notes

Cool any leftovers to room temperature within 2 hours, then store in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove over low heat.

Nutrition Per Serving (estimated)

• Calories: 250
• Protein (g): 20
• Carbohydrates (g): 15
• Fat (g): 12
• Fiber (g): 4
• Sugar (g): 5
• Sodium (mg): 600

Allergens (inferred)

fish, shellfish

Note: this recipe was low-heat adapted to stay within the 185°C equipment limit.