Mediterranean Diet Fried Milkfish (Bangus)

Elevate your seafood game with this *Mediterranean Diet Fried Milkfish (Bangus)*, a vibrant twist on a Filipino classic infused with the fresh, zesty flavors of the Mediterranean. This recipe combines the crispiness of perfectly pan-fried milkfish with a medley of bold ingredients like garlic, rosemary, basil, and capers, creating a harmonious balance of savory and tangy notes. Juicy cherry tomatoes, green olives, and a touch of lemon juice add bursts of freshness, while the golden crust achieved through extra virgin olive oil keeps it healthy and heart-friendly. Ready in just 30 minutes, this dish is ideal for weeknight dinners or weekend gatherings, and it pairs beautifully with a side of roasted vegetables or crusty whole-grain bread. Treat your taste buds to the ultimate fusion of Mediterranean and Filipino cuisine!

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 whole milkfish (bangus), cleaned and butterflied
• 4 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh basil, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup cherry tomatoes, halved
• 0.5 cup green olives, sliced
• 2 tablespoons capers
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

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

Step 2

In a shallow dish, mix together lemon juice, minced garlic, rosemary, basil, salt, and black pepper.

Step 3

Place the milkfish in the marinade, ensuring it is well coated on all sides. Let it rest for at least 10 minutes.

Step 4

Heat 2 tablespoons of olive oil in a large skillet over medium heat.

Step 5

Once the oil is hot, gently place the milkfish in the skillet, skin side down. Fry for about 5-7 minutes on each side, or until golden brown and crispy.

Step 6

Remove the fish from the skillet and set it aside on a plate lined with paper towels to drain excess oil.

Step 7

In the same skillet, add the remaining olive oil, cherry tomatoes, green olives, and capers. Sauté for about 2-3 minutes until the tomatoes are slightly softened.

Step 8

Place the fried milkfish on a serving platter and top with the sautéed tomato mixture.

Step 9

Sprinkle fresh parsley over the fish and serve immediately, enjoying the Mediterranean flavors with each bite.

Nutrition Facts

Serving size	(902.5g)

Amount per serving	% Daily Value*
Calories	1435.8

Total Fat 98.4g	0%
Saturated Fat 16.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 350mg	0%
Sodium 4970.2mg	0%
Total Carbohydrate 21.2g	0%
Dietary Fiber 7.3g	0%
Total Sugars 4.9g
Protein 121.4g	0%

Vitamin D 1000IU	0%
Calcium 252.0mg	0%
Iron 9.6mg	0%
Potassium 2021.7mg	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: 60.8%

Protein: 33.4%

Carbs: 5.8%