Low Fat Crispy Fried Bangus
Savor the perfect balance of flavor and health with this Low Fat Crispy Fried Bangus, a guilt-free twist on a Filipino classic. This recipe transforms tender, butterflied milkfish into a golden, crispy delight using an air fryer, eliminating the need for deep frying while keeping all the satisfying crunch. Marinated in a zesty blend of lemon juice, garlic, soy sauce, and a touch of seasoning, the fish absorbs a burst of tangy and savory flavors that truly shine through. With just a light spray of olive oil, this dish remains low in fat but high in taste, making it an ideal choice for health-conscious food lovers. Ready in under an hour, it's perfect for busy weeknights or a wholesome family dinner. Serve alongside steamed veggies or a fresh salad for a heart-healthy, delicious meal that’s sure to become a household favorite.
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Ingredients
- 1 piece Bangus (milkfish), butterflied and cleaned
- 2 tablespoons Lemon juice
- 3 cloves Garlic, minced
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Soy sauce
- 1 bottle Olive oil spray
Directions
Step 1
Begin by cleaning the bangus (milkfish) thoroughly and butterfly the fish by slicing it open, removing the backbone, and flattening it open like a book.
Step 2
In a small bowl, combine lemon juice, minced garlic, salt, black pepper, and soy sauce. Mix well to create a marinade.
Step 3
Place the bangus in a shallow dish and pour the marinade over it. Ensure the fish is well-coated. Cover the dish and let it marinate in the refrigerator for at least 20 minutes.
Step 4
Preheat your air fryer to 375°F (190°C) for about 5 minutes.
Step 5
Remove the fish from the marinade and pat it dry with paper towels to remove excess moisture. This step is important for achieving crispiness.
Step 6
Lightly spray the basket of the air fryer with olive oil spray to prevent the fish from sticking.
Step 7
Place the bangus skin side down in the air fryer basket. Lightly spray the top of the fish with olive oil spray.
Step 8
Air fry the fish at 375°F (190°C) for 12 to 15 minutes, then carefully flip the fish over and cook for another 10 to 12 minutes, or until the fish is golden brown and crispy.
Step 9
Check the fish for doneness; the flesh should be opaque and easily flake with a fork.
Step 10
Once cooked, remove the bangus from the air fryer and let it rest for a few minutes before serving.
Step 11
Serve the low-fat crispy fried bangus with a side of steamed vegetables or a tangy salad for a complete meal.
Nutrition Facts
| Serving size | (414.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2093.4 |
| Total Fat 243.8g | 0% |
| Saturated Fat 2.0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 70mg | 0% |
| Sodium 3573.8mg | 0% |
| Total Carbohydrate 7.6g | 0% |
| Dietary Fiber 0.8g | 0% |
| Total Sugars 1.0g | |
| Protein 26.7g | 0% |
| Vitamin D 200IU | 0% |
| Calcium 52.4mg | 0% |
| Iron 2.0mg | 0% |
| Potassium 494.0mg | 0% |
Source of Calories