Mediterranean Diet Crispy Fried Bangus

Elevate your seafood game with this irresistibly flavorful Mediterranean Diet Crispy Fried Bangus. This recipe combines the rich Filipino staple, milkfish, with a vibrant Mediterranean twist, featuring fragrant rosemary, oregano, and tangy lemon juice. Marinated to perfection, lightly coated in wholesome whole wheat flour, and fried in heart-healthy olive oil, the fish achieves a beautifully golden, crispy texture while remaining tender and juicy inside. Paired with a refreshing side salad of cherry tomatoes, cucumber, black olives, and creamy feta cheese, this dish is a feast for both the eyes and the palate. Ready in just 35 minutes, this wholesome recipe is perfect for those seeking a nutritious yet indulgent meal that bridges cultures and flavors. Try this for a Mediterranean-inspired seafood dinner that’s quick, healthy, and oh-so-satisfying!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 medium-sized Bangus (milkfish), cleaned and butterflied
• 100 ml Olive oil
• 2 tbsp Lemon juice
• 3 cloves Garlic, minced
• 1 tbsp Fresh rosemary, chopped
• 1 tbsp Fresh oregano, chopped
• 0.5 tsp Salt
• 0.5 tsp Black pepper, freshly ground
• 0.5 cup Whole wheat flour
• 200 g Cherry tomatoes, halved
• 1 medium Cucumber, sliced
• 50 g Black olives, pitted and halved
• 50 g Feta cheese, crumbled
• 2 tbsp Fresh parsley, chopped

Directions

Step 1

In a small bowl, mix lemon juice, minced garlic, chopped rosemary, and chopped oregano. Season the Bangus with salt and pepper.

Step 2

Rub the garlic-herb mixture all over the Bangus, ensuring it is well-coated. Let it marinate for 10 minutes.

Step 3

While the fish is marinating, prepare the Mediterranean salad. In a mixing bowl, combine halved cherry tomatoes, sliced cucumber, black olives, crumbled feta cheese, and chopped parsley. Drizzle with a little olive oil and toss gently. Set aside.

Step 4

Heat olive oil in a large non-stick frying pan over medium high heat.

Step 5

Place the whole wheat flour on a plate. Lightly dredge the marinated Bangus in the flour, shaking off any excess.

Step 6

Carefully place the flour-coated Bangus in the hot olive oil, skin-side down.

Step 7

Fry for about 6-7 minutes on each side or until golden brown and crispy.

Step 8

Remove the Bangus from the pan and drain on a paper towel to remove excess oil.

Step 9

Serve the crispy Bangus with the prepared Mediterranean salad on the side. Enjoy!

Nutrition Facts

Serving size	(1308.4g)

Amount per serving	% Daily Value*
Calories	2128.1

Total Fat 142.0g	0%
Saturated Fat 29.0g	0%
Polyunsaturated Fat 9.0g
Cholesterol 391.7mg	0%
Sodium 2417.3mg	0%
Total Carbohydrate 75.2g	0%
Dietary Fiber 14.5g	0%
Total Sugars 11.4g
Protein 137.6g	0%

Vitamin D 0IU	0%
Calcium 524.1mg	0%
Iron 13.0mg	0%
Potassium 3300.5mg	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: 60.0%

Protein: 25.9%

Carbs: 14.1%