Minangahang Tuyo (Dried Fish with Green Mango) is a rare Filipino dish known for its bold flavors and nutritional value. It combines the saltiness of dried fish, the tanginess of raw mango, and the sweetness of sweet potato leaves, making it a favorite among Filipino households. Beyond its taste, Minangahang Tuyo is also packed with nutrients that contribute to a healthy diet.
Ingredients:
2 unripe green mangoes, sliced lengthwise
6 pieces of dried fish (tuyo)
1 tomato, sliced
1 onion, sliced
3 cloves of garlic, minced
Small piece of ginger (optional)
2–3 tablespoons of shrimp paste (alamang)
Sweet potato leaves (talbos ng kamote)
MSG (vetsin, optional, for added umami)
3 cups of water
Cooking Instructions:
Soak the dried fish: To reduce its saltiness and strong aroma, soak the dried fish in water for a few minutes.
Sauté the aromatics: In a pan, sauté garlic, onion, tomato, and ginger (if using) in oil. Add the sliced mangoes and shrimp paste, stirring until fragrant.
Add water: Once the ingredients are sautéed, pour in water and bring to a boil.
Add the dried fish: Once the broth boils, add the soaked dried fish and simmer until tender.
Add sweet potato leaves: When the fish is tender, add the sweet potato leaves and cook until wilted.
Adjust seasoning: Taste the broth and add more water if desired. Optionally, add MSG for extra savoriness.
Serve: Enjoy Minangahang Tuyo hot with steamed rice.
Health Benefits and Nutrients
The ingredients in Minangahang Tuyo offer several health benefits. Below are key nutrients found in the dish:
Dried Fish:
Protein: A good source of protein, essential for cell growth and repair.
Omega-3 fatty acids: Found in fish like bangus (milkfish), these support heart and brain health.
Vitamins and minerals: Rich in Vitamin B12, calcium, iron, and phosphorus, which promote bone, blood, and nerve health.
Green Mango:
Vitamin C: Boosts immunity and skin health.
Fiber: Aids digestion and helps lower cholesterol.
Tomato:
Vitamins A and C: Support immune function and eye health.
Lycopene: An antioxidant linked to reduced risk of certain cancers and heart disease.
Onion:
Antioxidants: Flavonoids reduce inflammation and strengthen immunity.
Sulfur compounds: May have anti-inflammatory and anti-cancer properties.
Garlic:
Allicin: Helps lower blood pressure and cholesterol.
Antibacterial/Antiviral properties: Supports infection prevention.
Sweet Potato Leaves:
Vitamin A: Promotes healthy skin and vision.
Iron and Calcium: Strengthen bones and prevent anemia.
Shrimp Paste (Alamang):
Sodium: Use sparingly, especially for those monitoring blood pressure.
Conclusion:
Minangahang Tuyo is not only a flavorful dish but also a nutritious addition to your diet. Its combination of dried fish, green mango, tomato, onion, garlic, and sweet potato leaves provides essential nutrients for overall wellness. However, moderation is key, particularly with ingredients like shrimp paste and MSG. As with any dish, balance its consumption to enjoy its benefits while maintaining a healthy lifestyle.
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