Milkfish Tinola
Milkfish Tinola is a classic Filipino ginger stew, featuring the national fish, milkfish (bangus), simmered in a clear, aromatic broth. It is typically made with ginger, onions, tomatoes, and leafy greens like chili leaves or moringa (malunggay), and is a comforting, everyday soup dish from the Philippines.
🍽️ Nutrition at a glance
This dish is a lean, high-protein meal, with milkfish providing essential omega-3 fatty acids and the broth offering hydration and minerals. A typical serving is relatively low in carbohydrates and fat, with a rough calorie estimate of around 200-250 per bowl.
Nutrition breakdown
| Calories | 190 kcal |
| Protein | 22 g |
| Carbs | 8 g |
| Fat | 8 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Potassium | 480 mg |
| Phosphorus | 250 mg |
| Vitamin B12 | 4.5 mcg |
| Niacin (B3) | 7 mg |
| Selenium | 38 mcg |
| Vitamin C | 12 mg |
| Magnesium | 40 mg |
| Iron | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a quintessential 'comfort food' in Filipino households, often believed to have warming properties from the ginger, making it a go-to for rainy days or when feeling under the weather. Nutritionally, the combination of fish and moringa leaves creates a powerhouse of protein, vitamins, and antioxidants in one simple pot.
