Filipino-Style Moringa Fish Soup (Sinabawang Isda)
This traditional Filipino moringa fish soup (sinabawang isda) is perfect for a light and nutritious meal. In the Philippines, this soup is cherished for its simple preparation yet complex flavors that highlight the natural goodness of moringa leaves (locally known as malunggay). The combination of fresh fish, moringa, and aromatic ingredients creates a nourishing broth that's both comforting and healing. Whether you're looking to boost your immunity or simply enjoy an authentic taste of Filipino cuisine, this moringa fish soup recipe delivers exceptional nutrition and flavor.
Watch the Moringa Fish Soup Video
Ingredients
- 1 whole fish (tilapia or bangus), cleaned and sliced
- 1 cup fresh moringa leaves (malunggay)
- 1 stalk lemongrass, smashed
- 2 tomatoes, chopped
- 1 onion, sliced
- 2 cups water
- 1 small piece seaweed (optional)
- 2 green chilies (siling haba)
- 1 tablespoon fish sauce (patis)
- Salt and pepper to taste
Instructions
- Boil water in a pot. Add lemongrass, tomatoes, and onion.
- Add the fish and let it simmer for 10 minutes.
- Stir in the seaweed, chilies, and fish sauce. Season with salt and pepper.
- Add fresh moringa leaves and let simmer for another 2 minutes.
- Serve hot with steamed rice.
Health Benefits of Filipino Moringa Fish Soup
This nutritious soup combines multiple superfoods that offer exceptional health benefits:
- Moringa Leaves: Often called "miracle leaves," moringa contains over 90 nutrients, 46 antioxidants, and all essential amino acids. It's particularly rich in vitamin C (7 times more than oranges), calcium (4 times more than milk), and potassium (3 times more than bananas).
- Fresh Fish: Provides high-quality protein and omega-3 fatty acids that support heart and brain health.
- Lemongrass: Contains citral, which has antimicrobial and anti-inflammatory properties.
- Tomatoes: Rich in lycopene, an antioxidant linked to reduced risk of heart disease and cancer.
- Seaweed: Offers iodine and tyrosine, supporting thyroid function and metabolism.
Regular consumption of this soup may help strengthen your immune system, reduce inflammation, and provide sustainable energy throughout the day.
Nutrition Information
Per Serving: Calories 180, Protein 22g, Fat 5g, Carbohydrates 8g.
Rich in omega-3 fatty acids, vitamins A & C, and essential minerals from moringa and seaweed.
Cultural Significance of Sinabawang Isda
In Filipino culture, fish soups like sinabawang isda are more than just nutritious meals—they represent family tradition and resourcefulness. This dish is commonly prepared in coastal communities where fresh fish is abundant.
The addition of moringa leaves (malunggay) is particularly significant, as this plant grows abundantly throughout the Philippines and has been used for generations as both food and medicine. During the rainy season, when colds and flu are common, Filipino families often prepare this soup as a natural remedy.
The simple cooking method reflects the Filipino value of "lutong bahay" (home cooking), where fresh ingredients and minimal processing create dishes that nourish both body and soul.
My Journey with Filipino Moringa Fish Soup
I first discovered this recipe during my travels through Cebu, where a local lola introduced me to her family's version of sinabawang isda. The simple combination of fresh fish and moringa leaves created a flavor that was both delicate and satisfying.
Back home, I found myself craving this nourishing soup whenever I felt under the weather. The gentle heat from the chilies combined with the mineral-rich broth became my go-to immune booster during cold seasons. I've since shared this recipe with countless friends who report the same sense of comfort and well-being after enjoying a bowl.
While traditional recipes vary from family to family, this version represents the authentic techniques I learned firsthand, with minor adaptations to make it accessible for home cooks outside the Philippines.
Recipe Tips and Variations
Chef's Tips
- For the most authentic flavor, use whole fish with head and bones intact, as they enrich the broth.
- Add moringa leaves only in the final minutes of cooking to preserve their nutrients and bright color.
- If using dried moringa powder instead of fresh leaves, add 1-2 tablespoons at the very end of cooking.
- For a clearer broth, avoid stirring too much after adding the fish.
Regional Variations
- Visayan-Style: Adds ginger and bitter gourd for extra medicinal properties.
- Mindanao-Style: Incorporates coconut milk for a richer, creamier broth.
- Modern Adaptation: Uses fish fillet instead of whole fish for convenience and adds spinach if moringa is unavailable.
Frequently Asked Questions
What type of fish works best in Filipino moringa soup?
Traditional Filipino recipes typically use whole white fish like milkfish (bangus), tilapia, or pompano. These mild-flavored fish complement the earthy taste of moringa leaves without overpowering them. For convenience, you can use any firm white fish fillets available in your area.
Can I use moringa powder instead of fresh leaves?
Yes, if fresh moringa leaves aren't available, you can substitute with 1-2 tablespoons of moringa powder. Add the powder during the last minute of cooking to preserve its nutritional properties. The flavor will be slightly different but still beneficial.
Is Filipino moringa fish soup spicy?
Traditional sinabawang isda has a mild to moderate level of spiciness from green chilies. You can adjust the heat level by removing the seeds from the chilies (for milder flavor) or omitting them entirely. Some regions add more chilies for a spicier version.
How do I store leftover moringa fish soup?
Leftover soup can be refrigerated in an airtight container for up to 2 days. When reheating, bring it to a gentle simmer rather than boiling to preserve the texture of the fish. The flavor often improves on the second day as the ingredients meld together.
Looking for More Moringa Recipes?
Discover new ways to enjoy the health benefits of moringa with our delicious, easy-to-follow recipes!
Explore More Recipes