Ginisang ampalaya sa sardinas is delicious as it is nutritious! It’s easy to make, budget-friendly, and the perfect comfort food served with steamed rice.
My friends, meet our newest dinner favorite, ginisang ampalaya sa sardinas! There are so many things to love about this recipe and many reasons why it should be on your meal rotation.
Why you’ll love this dish
- It’s easy to make with simple ingredients and in under thirty minutes. Great for days when you want to be out of the kitchen in no time and need dinner in a hurry!
- It’s economical and budget-friendly. Cost per serving is about $1!
- it’s delicious and filling! The combination of tender-crisp bittermelon, flavorful sardines, and hearty tomato sauce is pure comfort food!
- Ampalaya has been touted for many years as a superfood and is renowned for its many healthful benefits. Aside from its medicinal value, it is also rich in antioxidants and an excellent source of vitamins and minerals.
- Cooked with sardines, which are packed with protein and known to promote heart and bone health, this vegetable dish is one of the healthiest and nutritious you can serve the whole family.
How to prepare ampalaya
- Choose the youngest and greenest gourds you can find. As the vegetable matures and yellows, the bitter taste intensifies.
- Scrape off all the white pith inside and slice the green flesh as thinly as possible.
- Soak the sliced ampalaya in cold salted water to remove some of the bitter taste.
Cooking tips
- Keep stirring to a minimum and do not overcook the ampalaya to minimize the bitter taste.
- A little bit of sugar can help neutralize the bitter taste. Sprinkle about 1/2 teaspoon along with salt and pepper.
Serving suggestions
- Enjoy ginisang ampalaya at sardines with steamed rice for a hearty lunch or dinner meal. It’s also delicious breakfast with sinangag and scrambled eggs.
Ginisang Ampalaya with Sardines is easy to make and budget-friendly. It's delicious and packed with protein and nutrients you'll feel good serving the whole family.
Course: Main Entree
Servings
Ingredients
- 2 large ampalaya
- 1 tablespoon canola oil
- 1 onion, peeled and chopped
- 2 cloves garlic, peeled and minced
- 2 large Roma tomatoes, chopped
- 1 tablespoon fish sauce
- 2 cans (5.5 ounces each) sardines in tomato sauce
- 1 cup water
- 1/2 teaspoon sugar
- salt and pepper to taste
Instructions
- Cut ampalaya lengthwise and with a spoon, remove seeds and scrape off white pith. Sliced thinly and place in a bowl of cold salted water until needed. Drain well when ready to use.
- In a wide skillet, heat oil over medium heat. Add onions and garlic and cook, stirring regularly, until softened.
- Add tomatoes and cook, regularly mashing with the back of the spoon, until softened and release juice.
- Add fish sauce and cook for about 1 minute.
- Add sardines (including the sauce) and water. Bring to a boil.
- Add ampalaya and gently toss to combine. Cook for about 3 to 5 minutes or until tender yet crisp.
- Season with sugar and salt and pepper to ta Serve hot.
Nutrition Information
Calories: 63kcal, Carbohydrates: 7g, Protein: 1g, Fat: 4g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 1g, Sodium: 362mg, Potassium: 300mg, Fiber: 2g, Sugar: 3g, Vitamin A: 527IU, Vitamin C: 54mg, Calcium: 27mg, Iron: 1mg
“This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.”
Jannah says
Thank you Lalaine for sharing this quick and healthy recipe. The bitter gourd blended well with the tomatoes and sardines plus I added green chili to make it a little spicy.
Lalaine says
Thank you, Jannah, for the feedback. This is one of my favorite dishes as it’s so easy to make, inexpensive and yes, healthy. Will have to try it with chili peppers the next time, I love a little kick of heat, too 🙂
Esther says
Another simple dish pero masarap. Thanks.
Lalaine says
You’re welcome, Esther. I hope you enjoy it 🙂