Low Fat Crispy Fried Bangus Belly
Enjoy all the crunch and flavor of a classic fish fry with a healthier twist in this Low Fat Crispy Fried Bangus Belly recipe. Made with succulent milkfish belly marinated in a zesty blend of calamansi (or lemon) juice, garlic powder, and onion powder, each piece is coated in a light layer of cornstarch, fluffy egg whites, and crispy panko breadcrumbs. Instead of deep-frying, the fish is oven-baked to golden perfection, keeping it low in fat but irresistibly crunchy. With a quick prep time and simple ingredients, this dish is perfect for a nutritious yet indulgent meal. Serve it hot with a zesty dipping vinegar sauce for a truly authentic Filipino-inspired treat that's both guilt-free and packed with flavor!
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Ingredients
- 500 grams Bangus (milkfish) belly
- 2 tablespoons Calamansi or lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 0 for coating Non-stick cooking spray
- 2 tablespoons Cornstarch
- 1 cup Panko breadcrumbs
- 2 large Egg whites
Directions
Step 1
Begin by slicing the bangus belly into individual portion sizes, if not already done.
Step 2
In a small bowl, combine the calamansi or lemon juice, garlic powder, onion powder, black pepper, and salt. Mix well.
Step 3
Marinate the bangus belly portions in the mixture for at least 15 minutes to absorb the flavors.
Step 4
Preheat the oven to 200°C (392°F). Line a baking sheet with parchment paper and spray lightly with non-stick cooking spray.
Step 5
In a shallow dish, spread the cornstarch. In a separate bowl, whisk the egg whites until frothy. In another shallow dish, place the panko breadcrumbs.
Step 6
Carefully remove the bangus belly from the marinade, allowing excess liquid to drip off.
Step 7
Dredge each piece in cornstarch, ensuring an even coat, then dip into the egg whites, and finally press into panko breadcrumbs to coat completely.
Step 8
Arrange the coated bangus belly pieces on the prepared baking sheet. Spray lightly with non-stick cooking spray over the top to enhance crispiness.
Step 9
Bake in the preheated oven for about 15 minutes, or until the breadcrumbs are golden brown and the fish is cooked through.
Step 10
Serve immediately while hot and crispy. Pair with a side of vinegar dipping sauce if desired.
Nutrition Facts
| Serving size | (671.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1322.3 |
| Total Fat 62.1g | 0% |
| Saturated Fat 15.0g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 350mg | 0% |
| Sodium 1985.0mg | 0% |
| Total Carbohydrate 63.0g | 0% |
| Dietary Fiber 2.9g | 0% |
| Total Sugars 4.9g | |
| Protein 125.2g | 0% |
| Vitamin D 1000IU | 0% |
| Calcium 146.4mg | 0% |
| Iron 7.8mg | 0% |
| Potassium 1702.0mg | 0% |
Source of Calories