Spanish-style Sardines Bangus in Olive Oil
User Reviews
4.8
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Prep Time
20 mins
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Cook Time
1 hr 10 mins
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Soak
30 mins
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Total Time
2 hrs
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Servings
6 servings
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Calories
365 kcal
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Course
Main Course
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Cuisine
Filipino
Spanish-style Sardines Bangus in Olive Oil
Description
This distinctive Spanish-style sardines recipe prepares bangus (milkfish) by first soaking in salted water for about 30 minutes to season. Then the fish is layered in a pressure cooker with vegetables, spices, olives, pickles, and chili peppers. Olive oil covers the fish, and water is added to immerse it for the pressure cooking process. Cooking under pressure allows the fish to absorb the flavors fully while gently cooking to a tender texture.
The dish is characterized by the balance of savory, aromatic, and slightly tangy flavors from the pickles and spices. Olive oil imparts richness and preserves the fish. The pressure cooking ensures consistent tenderness throughout the chunks of milkfish.
Once cooled, the sardines can be transferred to sterilized jars for preservation and served as a flavorful, ready-to-eat fish dish. It's suitable as a tapa, appetizer, or complement to rice.
The cooking time counterstarts at the pressure cooker’s whistle indicating full pressure. Release pressure completely before opening the lid to avoid accidents. Avoid opening during cooking to maintain consistent temperature.
Ingredients
- water
- rock salt
- 2 bangus large, cleaned, gutted, cut into serving portions, scales intact
- 8 pieces bay leaf
- 1 carrot large, peeled, cut into florets
- 1 head garlic peeled and crushed
- ¼ cup green olive pitted
- ¼ cup gherkin pickles sweet, sliced
- 1 tablespoon peppercorns
- 4 Thai Chili pepper
- 2 cups olive oil
Instructions
- In a large bowl, combine 6 cups cold water and ¾ cup rock salt. Stir until salt is dissolved.
- Add bangus and soak for about 30 minutes. Drain well, discarding liquid.
- In a pressure cooker, layer bay leaves, carrots, and garlic to cover the bottom of the cooker.
- Arrange fish in a single layer over the vegetable and spices.
- Evenly distribute green olives, sliced sweet pickles, peppercorns, and chili peppers.
- Season with 1 tablespoon rock salt.
- Add olive oil over the fish.
- Add enough water to fully cover the fish at about 1 inch.
- Close and lock the lid of the pressure cooker. Cook over medium heat until the valve begins to whistle.
- Lower heat and continue to cook for 1 hour and 10 minutes.
- Turn off the heat and release the pressure by lifting the valve with tongs.
- When the pressure fully dissipates, carefully open the pressure cooker lid and allow the sardines to cool.
- Transfer into airtight containers or sterilized jars if using.
Notes
- Start timing cooking when the pressure cooker valve whistles to ensure proper pressure has been reached.
- Do not open the pressure cooker lid during cooking to maintain pressure and safety.
- Release the pressure fully by carefully lifting the valve with tongs before opening the lid.
- Transfer the cooked sardines to sterilized jars or airtight containers for preservation.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 365 kcal
% Daily Value*
| Calories | 365kcal | 18% |
| Carbohydrates | 13g | 4% |
| Protein | 32g | 64% |
| Fat | 22g | 34% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 76mg | 25% |
| Sodium | 206mg | 9% |
| Potassium | 595mg | 13% |
| Fiber | 4g | 16% |
| Sugar | 2g | 4% |
| Vitamin A | 2412IU | 48% |
| Vitamin C | 11mg | 12% |
| Calcium | 123mg | 12% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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