Whole30 Crispy Fried Bangus
Dive into the irresistible flavors of Whole30 Crispy Fried Bangus, a healthier twist on a beloved Filipino classic. This dish showcases butterflied milkfish marinated in a tangy blend of coconut aminos, apple cider vinegar, fresh lemon juice, and garlic, delivering a perfect balance of savory and zesty flavors. Seared to golden perfection in coconut oil, the fish boasts an ultra-crispy skin and fork-tender meat, making it a satisfying, guilt-free meal. Finished with caramelized onions and served alongside cauliflower rice or a crisp green salad, this recipe is not only compliant with Whole30 guidelines but also quick to prepare, with just 30 minutes of marinating time and 15 minutes to cook. Elevate your weeknight meals with this simple yet flavorful dish that’s sure to become a family favorite!
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Ingredients
- 1 large piece Bangus (milkfish), cleaned and butterflied
- 3 tablespoons Coconut aminos
- 4 cloves Garlic, minced
- 3 tablespoons Apple cider vinegar
- 1 teaspoon Salt
- 1 teaspoon Black pepper, freshly ground
- 1 medium Onion, sliced
- 2 tablespoons Lemon juice
- 0.25 cup Coconut oil
Directions
Step 1
In a shallow mixing bowl, combine coconut aminos, minced garlic, apple cider vinegar, salt, black pepper, and lemon juice. Mix well to create the marinade.
Step 2
Place the butterflied bangus in a resealable bag or a flat dish and pour the marinade over the fish. Ensure the fish is well-coated.
Step 3
Add the sliced onions to the marinade, pressing them down into the liquid. Seal the bag or cover the dish and place it in the refrigerator to marinate for at least 30 minutes, or up to 1 hour for a more intense flavor.
Step 4
After marinating, remove the bangus and onions from the marinade. Let excess marinade drip off, then pat the fish dry with paper towels to ensure it crisps well during frying.
Step 5
Heat coconut oil in a large non-stick frying pan over medium heat. Once the oil is hot, carefully place the bangus skin-side down in the pan.
Step 6
Fry the fish for 5-7 minutes on one side until the skin becomes crisp and golden brown, then flip carefully and cook the other side for another 5 minutes until fully cooked and flaky.
Step 7
Remove the fish from the pan and drain it briefly on Paper towels to remove excess oil.
Step 8
Serve the crispy fried bangus with the cooked onions on top. Pair it with cauliflower rice or a green salad for a complete Whole30 meal.
Nutrition Facts
| Serving size | (846.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1386.9 |
| Total Fat 81.8g | 0% |
| Saturated Fat 52.3g | 0% |
| Polyunsaturated Fat 1.0g | |
| Cholesterol 350mg | 0% |
| Sodium 3479.9mg | 0% |
| Total Carbohydrate 31.4g | 0% |
| Dietary Fiber 3.6g | 0% |
| Total Sugars 16.4g | |
| Protein 119.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 172.8mg | 0% |
| Iron 7.2mg | 0% |
| Potassium 2258.1mg | 0% |
Source of Calories