Recipes · Filipino · Seafood
Kinilaw
One serving has 297 kcal and 30 g protein, and at least a fifth of a woman's daily need of cobalamin (150%), selenium (101%), vitamin D (D2 + D3) (73%), pyridoxine (54%), phosphorus (50%) and niacin (27%). Ready in 25 minutes.
- Preparation: 25 min
- Makes: 1 serving (304 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 150 g Spanish mackerel, raw
- 60 g Vinegar, white
- 15 g Lime juice
- 40 g Onions, red, raw
- 8 g Ginger, fresh
- 5 g Chili peppers, red, raw
- 25 g Coconut milk, canned
- 1 g Salt
Method
- Use only very fresh, sushi-grade sea fish that has been frozen solid at -20°C (-4°F) for at least 7 days beforehand to kill parasites, since this dish is not cooked with heat; pregnant people should avoid raw fish dishes like this one.
- Cut the fish into small, bite-sized cubes.
- Combine the fish with the vinegar and lime juice (standing in for calamansi) in a non-reactive bowl, making sure all the pieces are submerged; let it 'cook' in the acid for 15-20 minutes, until the flesh turns opaque.
- Drain off most of the liquid, then toss the fish with the sliced red onion, ginger and chili.
- Stir in the coconut milk and salt.
- Chill briefly and serve cold as an appetizer.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 297 kcal | 14% |
| Carbohydrates | 7.6 g | |
| Water | 243 mL | |
| Fiber | 0.98 g | 3% |
| Protein | 30.2 g | 63% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.7 g | |
| Methionine | 0.87 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.5 g | |
| Histidine | 0.87 g | |
| Fat | 14.9 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 1.5 g | |
| Eicosapentaenoic Acid (EPA) | 0.49 g | |
| Omega-6 | 0.23 g | |
| Saturated | 7.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 114 mg | |
| Calcium | 38.1 mg | 4% |
| Copper | 0.19 mg | 21% |
| Iron | 1.7 mg | 9% |
| Magnesium | 71.4 mg | 23% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 352 mg | 50% |
| Potassium | 851 mg | 18% |
| Selenium | 55.4 µg | 101% |
| Sodium | 484 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.7 mg | 54% |
| Folate (vitamin B9) | 16.1 µg | 4% |
| Cobalamin (vitamin B12) | 3.6 µg | 150% |
| Choline | 83.9 mg | 20% |
| Vitamin A | 61.2 µg | 9% |
| Vitamin C | 17.7 mg | 24% |
| Vitamin D (D2 + D3) | 438 IU | 73% |
| Vitamin E | 1.1 mg | 8% |
| Vitamin K | 1.1 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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