Soft-boned Fish Salad

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Salad is one of the easiest items to make. It can be a side dish, the main dish, an appetizer, or even a snack, all in its guilt-free glory. Fish….there’s a love-hate relationship with them. Love the taste when fried and made into soup, hate the bones. Luckily some fish such as salmon, cod, mackerel, and tuna, are soft enough to consume without worrying about the bones. But what about some fishes such as milkfish, or “terubuk”? The ones where the bones are tingly to the throat yet gives sweetness to the broth?

Two words: Pressure cook.

I manage to find some agents for Presscook official which sold the pressure-cooked, ready-to-eat milk fish and “terubuk”. In this recipe, I’ll be using a pressure-cooked milkfish for my soft-boned fish salad.

This recipe can create up to 4 small servings (if considered as a side dish) or 2 larger servings (as the main dish). The nutritional info per serving is:

Carbs: 7g
Fibre: 1.7g
Sugar: 3.8g
Protein: 20.5g
Fat: 2.8g
Glycemic Load: 2.2g


  • Pressure-cooked milkfish, 1 package (can be substituted with tuna, mackerel, or salmon)
  • Spices: salt, cajun, black pepper
  • Romaine lettuce, 5 leaves
  • Roma tomatoes, 2 tomatoes
  • yellow bell pepper, 1 pepper
  • Coconut cider vinegar, 2 tablespoon
  • Coconut cooking oil, 2 tablespoon

Utensils used:

  • 1 Grilling pan
  • 5 small bowls
  • 1 large mixing bowl
  • 1 cutting knife, medium-sized
  •  1 chopping board
  • 1 spatula, for frying
  • 1 spoon, for mixing


  1. (Optional) chop the romaine lettuce ( you can keep them intact and skip this step if you prefer them larger and wrap-like). Set aside in a small bowl
  2. Dice the roma tomatoes (remove the seeds). Set aside in a small bowl.

  3. Dice the yellow bell pepper (remove the seeds), Set aside in the same bowl with the diced tomatoes.

  4. Chop the press-cooked milkfish into small chunks. Rub the chunks with some salt.

  5. Heat the grilling pan with some coconut cooking oil. (To check if it’s hot enough or not, flick a few drops of water from a distance. If it sizzles, it means it’s hot enough).

  6.  Lightly grill the fish chunks until crispy or preferred consistency. Set it aside in a small bowl.

  7.  Lightly grill the diced tomatoes and bell peppers in the pan.

  8. Mix the diced tomatoes, diced bell peppers, fish chunks in the mixing bowl and add in the spices (cajun, black pepper) and add in the coconut cider vinegar. Add in the romaine lettuces last (if chopped) or scooped the mixture onto the romaine lettuce leaves (for a wrap-like meal).

  9. Enjoy!

pressure cooked milkfish salad

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