Heart-Healthy Fried Milkfish (Bangus)

Elevate your seafood game with our Heart-Healthy Fried Milkfish (Bangus), a modern, nutritious twist on a beloved Filipino classic. This recipe features milkfish marinated in a zesty blend of low-sodium soy sauce, freshly squeezed lemon juice, minced garlic, and black pepper for a burst of bold, tangy flavors. Air-fried to golden perfection using an olive oil spray, this guilt-free dish boasts a crispy exterior without the excess oil of traditional frying methods, making it an ideal choice for health-conscious foodies. Ready in just under 45 minutes, it's the perfect quick and wholesome meal option for busy weeknights. Garnished with fresh parsley and served with lemon wedges for a refreshing finish, this heart-healthy bangus pairs beautifully with steamed vegetables or brown rice for a complete and satisfying dinner.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 whole Milkfish (Bangus), cleaned and butterfly-cut
• 2 tablespoons Low-sodium soy sauce
• 1 medium Lemon, juiced
• 3 cloves Garlic, minced
• 0.5 teaspoon Freshly ground black pepper
• 0 as needed Olive oil spray
• 2 tablespoons Fresh parsley, chopped
• 4 pieces Lemon wedges, for serving

Directions

Step 1

In a medium-sized bowl, combine the low-sodium soy sauce, lemon juice, minced garlic, and freshly ground black pepper.

Step 2

Rinse the milkfish under cold water and pat it dry with paper towels. Place it in a shallow dish.

Step 3

Pour the marinade over the milkfish, ensuring it is well-coated. Let the fish marinate for 15 minutes in the refrigerator, turning it over halfway through.

Step 4

Preheat the air fryer to 375°F (190°C).

Step 5

Remove the fish from the marinade and pat it dry with paper towels to remove excess moisture.

Step 6

Lightly spray the basket of the air fryer with olive oil spray to prevent sticking.

Step 7

Place the milkfish in the air fryer basket, skin-side down, and spray a light layer of olive oil over the top of the fish.

Step 8

Cook for 20-25 minutes, or until the fish is cooked through and the skin is golden and crispy. You may need to adjust the cooking time based on the thickness of the fish.

Step 9

Carefully remove the fish from the air fryer and transfer it to a serving platter.

Step 10

Garnish with fresh parsley and lemon wedges. Serve immediately.

Nutrition Facts

Serving size	(656.0g)

Amount per serving	% Daily Value*
Calories	671.2

Total Fat 25.8g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat g
Cholesterol 250mg	0%
Sodium 1308.3mg	0%
Total Carbohydrate 16.2g	0%
Dietary Fiber 3.3g	0%
Total Sugars 4.7g
Protein 105.8g	0%

Vitamin D 1000IU	0%
Calcium 184.2mg	0%
Iron 7.2mg	0%
Potassium 1825.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.2%

Protein: 58.8%

Carbs: 9.0%