Low Fat Fried Milkfish (Bangus)

Experience the delightful flavors of this *Low Fat Fried Milkfish (Bangus)*, a healthy twist on a beloved Filipino classic. This recipe is perfect for those looking to enjoy the crisp and savory goodness of fried milkfish without the guilt. Using an air fryer and a marinade infused with zesty lemon juice, low-sodium soy sauce, and aromatic garlic, this dish achieves a perfectly golden and flavorful finish with minimal oil. Ready in just 25 minutes, it’s an easy yet impressive meal option. Garnished with fresh spring onions, this low-fat milkfish pairs wonderfully with steamed vegetables or a crisp garden salad. Packed with protein, Omega-3, and heart-healthy ingredients, it’s an excellent choice for a nutritious, flavorful, and hassle-free dinner. Perfect for fans of Filipino cuisine and health-conscious cooking, this recipe brings a delicious and wholesome twist to your table!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 whole fish milkfish (bangus), cleaned and butterfly-cut
• 2 tablespoons lemon juice
• 2 tablespoons soy sauce, low-sodium
• 4 cloves garlic, minced
• 1 teaspoon black pepper, freshly ground
• 0.5 teaspoon salt
• 0 as needed cooking spray (non-fat)
• 2 tablespoons spring onions, chopped

Directions

Step 1

Rinse the milkfish under cold water and pat dry with paper towels.

Step 2

In a shallow dish, combine lemon juice, soy sauce, minced garlic, black pepper, and salt to create a marinade.

Step 3

Place the milkfish in the marinade, ensuring it is well coated on both sides. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.

Step 4

Preheat the air fryer to 400°F (200°C).

Step 5

Lightly coat the basket of the air fryer with non-fat cooking spray.

Step 6

Place the marinated milkfish in the air fryer basket, skin side down. Spray the top of the fish lightly with additional cooking spray.

Step 7

Cook for 12-15 minutes, or until the fish is cooked through and the top is golden brown and crisp. Cooking time may vary slightly depending on the thickness of the fish.

Step 8

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

Step 9

Garnish with chopped spring onions before serving.

Step 10

Serve immediately with your choice of sides, such as steamed vegetables or a fresh salad.

Nutrition Facts

Serving size	(583.5g)

Amount per serving	% Daily Value*
Calories	654.8

Total Fat 25.4g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 250mg	0%
Sodium 2482.6mg	0%
Total Carbohydrate 10.0g	0%
Dietary Fiber 1.2g	0%
Total Sugars 1.0g
Protein 103.2g	0%

Vitamin D 1000IU	0%
Calcium 139.0mg	0%
Iron 6.2mg	0%
Potassium 1823.1mg	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: 33.5%

Protein: 60.6%

Carbs: 5.9%