High Protein Garlic Butter Bangus Belly
Elevate your weeknight meals with this High Protein Garlic Butter Bangus Belly, a flavorful and nutritious dish that’s ready in just 35 minutes! Featuring tender milkfish belly seasoned to perfection, this recipe combines the richness of unsalted butter with aromatic garlic, tangy soy sauce, and zesty lemon juice to create an irresistible sauce that clings to every bite. Crispy-skinned and packed with protein, the bangus is seared to golden perfection and then smothered in the savory garlic butter glaze for a restaurant-quality finish. Garnished with fresh parsley and served with lemon wedges, this dish is not only a healthy choice but also a feast for the senses. Whether you’re looking for a quick lunch or an elegant dinner, this garlic-buttered fish dish is sure to impress! Perfect for seafood lovers and those seeking a high-protein, low-carb meal option.
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Ingredients
- 500 grams bangus (milkfish) belly
- 50 grams unsalted butter
- 6 pieces garlic cloves, minced
- 3 tablespoons soy sauce
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 4 pieces lemon wedges
Directions
Step 1
Rinse the bangus belly under cold water and pat dry with paper towels. Season both sides with salt and black pepper.
Step 2
In a large non-stick skillet, heat olive oil over medium heat.
Step 3
Add the bangus belly pieces to the skillet, skin side down. Cook for about 4-5 minutes on each side or until the fish is cooked through and the skin is crispy. Remove from the skillet and set aside.
Step 4
In the same skillet, reduce the heat to low and melt the butter.
Step 5
Add the minced garlic and sauté until fragrant and lightly golden, about 1-2 minutes.
Step 6
Stir in the soy sauce and lemon juice, mixing well to combine all the flavors.
Step 7
Return the cooked bangus belly to the skillet and coat with the garlic butter sauce. Allow it to heat through for another 2 minutes.
Step 8
Remove from heat and garnish with chopped fresh parsley.
Step 9
Serve hot with lemon wedges on the side.
Nutrition Facts
| Serving size | (720.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1689.3 |
| Total Fat 131.2g | 0% |
| Saturated Fat 44.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 460.7mg | 0% |
| Sodium 4453.8mg | 0% |
| Total Carbohydrate 13.9g | 0% |
| Dietary Fiber 2.2g | 0% |
| Total Sugars 1.8g | |
| Protein 116.4g | 0% |
| Vitamin D 1000IU | 0% |
| Calcium 186.1mg | 0% |
| Iron 6.9mg | 0% |
| Potassium 1893.1mg | 0% |
Source of Calories