High Protein Fried Milkfish (Bangus)
Elevate your seafood game with this High Protein Fried Milkfish (Bangus), a delicious Filipino classic that combines crisp, golden perfection with wholesome nutrition. This easy-to-make recipe features tender, deboned milkfish fillets marinated in a zesty blend of soy sauce, calamansi juice, garlic, and black pepper, ensuring every bite bursts with bold, aromatic flavors. Coated in a light and crispy mixture of flour and cornstarch, then fried to a delectable crunch, this dish serves as a protein-packed centerpiece ideal for family meals or casual get-togethers. Garnished with fresh spring onions for a vibrant finish, it’s perfect when paired with a tangy vinegar-chili dip or a hearty side of rice. Ready in under an hour, this crowd-pleaser is a must-try for seafood lovers seeking a nutritious and satisfying dish.
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Ingredients
- 1 piece (approximately 500g) Whole milkfish (bangus), cleaned and deboned
- 60 ml Soy sauce
- 30 ml Calamansi juice (or lemon/lime juice as an alternative)
- 4 cloves Garlic, minced
- 1 teaspoon Black pepper
- 1 teaspoon Salt
- 100 grams All-purpose flour
- 50 grams Cornstarch
- 500 ml Cooking oil
- 2 tablespoons Spring onions, chopped for garnish
Directions
Step 1
Rinse the milkfish under cold water and pat dry with paper towels. Ensure it is cleaned, deboned, and split into two fillets.
Step 2
In a bowl, mix together soy sauce, calamansi juice, minced garlic, black pepper, and salt. Place the milkfish fillets in this marinade, coating them well. Cover and refrigerate for at least 30 minutes to allow flavors to soak in.
Step 3
In another dish, combine the all-purpose flour and cornstarch. Mix well to create the dry coating for the fish.
Step 4
Heat the cooking oil in a large frying pan over medium-high heat until it reaches around 180°C (350°F), which is the ideal frying temperature.
Step 5
Remove the milkfish from the marinade, shake off any excess, and coat each fillet evenly with the flour-cornstarch mixture.
Step 6
Carefully place the coated milkfish fillets into the hot oil, skin side down, and fry for approximately 6-8 minutes on each side, or until the fillets turn crispy and golden brown.
Step 7
Once fried, remove the milkfish from the oil and transfer them onto a plate lined with paper towels to absorb any excess oil.
Step 8
Garnish with chopped spring onions before serving to add a fresh touch. Serve immediately with your choice of dipping sauce or a simple dip of vinegar and chili.
Nutrition Facts
| Serving size | (1279.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 5799.1 |
| Total Fat 528.8g | 0% |
| Saturated Fat 77.9g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 350mg | 0% |
| Sodium 5008.2mg | 0% |
| Total Carbohydrate 133.8g | 0% |
| Dietary Fiber 4.8g | 0% |
| Total Sugars 2.5g | |
| Protein 132.6g | 0% |
| Vitamin D 1000IU | 0% |
| Calcium 176.6mg | 0% |
| Iron 12.9mg | 0% |
| Potassium 1966.3mg | 0% |
Source of Calories