Filipino Sweet and Sour Fish, known as “Escabeche,” is a popular and vibrant dish in Filipino cuisine. It combines lightly fried fish with a sweet and tangy sauce typically made with vinegar, sugar, and various aromatics. Here are its key characteristics and how it is traditionally prepared:
Characteristics of Filipino Sweet and Sour Fish (Escabeche):
- Fish: The dish primarily uses white fish fillets, such as tilapia, grouper, or snapper, which are cut into serving pieces and lightly seasoned with salt and pepper before frying.
- Sweet and Sour Sauce: The hallmark of Escabeche is its sweet and tangy sauce. The sauce typically includes the following ingredients:
- Vinegar: Usually apple cider vinegar or coconut vinegar, which provides the tangy flavor.
- Sugar: Traditionally, brown sugar is used to balance the acidity of the vinegar and add sweetness to the sauce. In a keto or sugar-free version, alternatives like erythritol or monk fruit sweetener are used.
- Soy Sauce: Adds depth of flavor and a hint of saltiness. Tamari can be used as a gluten-free alternative.
- Aromatics: Garlic, ginger, and onions are often sautéed in oil before adding the vinegar and sugar, enhancing the sauce’s complexity.
- Vegetables: Bell peppers (red or green) and carrots are commonly included to add color, texture, and additional flavor to the dish.
- Optional Ingredients: Pineapple chunks or slices may also be added for sweetness and a tropical twist.
Cooking Method:
- The fish fillets are lightly coated in cornstarch or flour, seasoned with salt and pepper, and then shallow-fried until crispy and golden brown.
- After frying, the fish is set aside while the sweet and sour sauce is prepared in the same pan, incorporating vinegar, sugar (or keto sweetener), soy sauce, garlic, ginger, and vegetables.
- Once the sauce has thickened slightly and the vegetables are tender-crisp, the fish fillets are returned to the pan and gently simmered in the sauce for a few minutes to allow the flavors to meld.
Serving:
Filipino Sweet and Sour Fish (Escabeche) is typically served hot, garnished with sliced green onions or cilantro for added freshness. It is often enjoyed with steamed rice or as part of a larger spread of Filipino dishes during celebrations, gatherings, or everyday meals.
Variations:
Regional variations may include different vegetables or spices depending on local preferences. Some versions may also incorporate other seafood like shrimp or squid alongside or instead of fish.
In essence, Filipino Sweet and Sour Fish (Escabeche) is a delightful and flavorful dish that balances sweet, sour, and savory elements, showcasing the diversity and creativity of Filipino culinary traditions.
Creating a keto-friendly, sugar-free version of Filipino Sweet and Sour Fish involves using low-carb alternatives for the sweetener and ensuring the dish remains flavorful and balanced.
Here’s a recipe that captures the essence of this popular Filipino dish while adhering to a keto diet:
Filipino Escabeche Sweet and Sour Fish (Keto, Sugar-Free)
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
- 4 fillets of firm white fish (such as tilapia, cod, or halibut), about 6-8 ounces each
- Salt and pepper, to taste
- 2 tablespoons coconut oil or olive oil
For the Sweet and Sour Sauce:
- 1/4 cup sugar-free ketchup
- 3 tablespoons apple cider vinegar
- 3 tablespoons coconut aminos
- 1 tablespoon sweetener, or to taste
- 1/2 cup water or chicken broth
- 1 teaspoon minced ginger
- 1 teaspoon minced garlic
- 1/2 small onion, diced
- 1/2 red bell pepper, diced
- 1/2 green bell pepper, diced
- 1/2 cup pineapple chunks, fresh or canned in juice, drained (optional, if keto)
Optional Thickener (if needed):
- 1 teaspoon xanthan gum or glucomannan powder, mixed with 1 tablespoon water
For Garnish:
- Sliced green onions
- Sesame seeds (optional)
Instructions
Prepare the Fish:
- Pat the fish fillets dry with paper towels and season both sides with salt and pepper.
Cook the Fish:
- In a large skillet, heat coconut oil or olive oil over medium-high heat.
- Add the fish fillets and cook for about 3-4 minutes per side, or until cooked through and golden brown. Remove from the skillet and set aside.
Make the Sweet and Sour Sauce:
- In the same skillet, add a bit more oil if needed. Sauté the minced ginger and garlic until fragrant, about 1 minute.
- Add diced onion and bell peppers. Cook for another 2-3 minutes until they start to soften.
Prepare the Sauce:
- Stir in the sugar-free ketchup, apple cider vinegar, coconut aminos, sweetener, and water or chicken broth.
- If using, add coconut aminos for extra flavor.
- Bring the sauce to a simmer and cook for 5-7 minutes, stirring occasionally, until the vegetables are tender and the sauce has slightly thickened.
Thicken the Sauce (if needed):
- If you prefer a thicker sauce, stir in the xanthan gum or glucomannan mixture. Cook for another minute until the sauce reaches your desired consistency.
Add Pineapple and Fish:
- Gently stir in the pineapple chunks (optional, if keto)
- Carefully add the cooked fish fillets back into the skillet, spooning some of the sauce over the fish.
Finish and Serve:
- Simmer for another 1-2 minutes to heat the fish through.
- Garnish with sliced green onions and sesame seeds, if desired.
- Serve hot over cauliflower rice or steamed vegetables.
Nutritional Information (per serving, based on 4 servings):
- Calories: 250 kcal
- Total Fat: 12g
- Total Carbohydrates: 11g (Net Carbs: 7g)
- Fiber: 4g
- Protein: 24g
Note: Nutritional values are approximate and may vary based on specific ingredients used.
Enjoy this Keto Sweet and Sour Fish as a flavorful and satisfying meal that captures the essence of Filipino cuisine while fitting into a low-carb, sugar-free lifestyle! This recipe provides a flavorful and satisfying alternative to traditional sweet and sour fish, tailored for those following a ketogenic or low-carb lifestyle.
