Low Sodium Fried Milkfish (Bangus)
Enjoy the bold flavors of the Philippines with this Low Sodium Fried Milkfish (Bangus) recipe—perfect for a heart-healthy take on a beloved classic. This dish features milkfish marinated in a zesty blend of lemon juice, garlic, paprika, and black pepper, giving it a punch of flavor without relying on added salt. Lightly coated in cornstarch for an irresistibly crispy finish, the milkfish is fried to golden perfection in heart-friendly olive oil. With just 20 minutes of prep time and simple, wholesome ingredients, this recipe is both nutritious and delicious. Serve it with steamed veggies or a scoop of rice for a satisfying, well-balanced meal, and don’t forget the lemon wedges for that final citrusy kick. Perfect for a low-sodium diet, this fried milkfish delivers vibrant flavor and crispy texture in every bite!
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Ingredients
- 2 whole Milkfish (Bangus), cleaned and deboned
- 4 tablespoons Lemon juice
- 4 cloves Garlic, minced
- 1 teaspoon Black pepper
- 1 teaspoon Paprika
- 4 tablespoons Olive oil
- 0.5 cup Cornstarch
- 1 teaspoon Black pepper, ground, for dusting
- 1 whole Lemon wedges, for serving
Directions
Step 1
Rinse the milkfish thoroughly under cold running water and pat dry with paper towels.
Step 2
In a large dish, mix the lemon juice, minced garlic, 1 teaspoon of black pepper, and paprika.
Step 3
Place the milkfish in the mixture, ensuring it is well coated with the marinade. Cover and let it marinate in the refrigerator for at least 30 minutes to an hour.
Step 4
Once marinated, remove the fish from the refrigerator and allow it to come to room temperature.
Step 5
In a shallow dish, combine cornstarch and 1 teaspoon of black pepper and mix well.
Step 6
Heat the olive oil in a large skillet over medium heat.
Step 7
Lightly coat the milkfish with the cornstarch mixture by gently pressing each side into the dish.
Step 8
Carefully place the fish in the hot oil, skin side down first, and fry for about 5-7 minutes per side until the fish is golden brown and cooked through.
Step 9
Using a slotted spatula, remove the fish from the skillet and place it on a plate lined with paper towels to drain excess oil.
Step 10
Serve immediately with lemon wedges and your choice of sides, such as steamed vegetables or rice.
Nutrition Facts
| Serving size | (326.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 813.6 |
| Total Fat 62.0g | 0% |
| Saturated Fat 10.3g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 50mg | 0% |
| Sodium 71.7mg | 0% |
| Total Carbohydrate 47.7g | 0% |
| Dietary Fiber 5.2g | 0% |
| Total Sugars 4.9g | |
| Protein 22.5g | 0% |
| Vitamin D 200IU | 0% |
| Calcium 103.0mg | 0% |
| Iron 3.6mg | 0% |
| Potassium 682.6mg | 0% |
Source of Calories