Heart-Healthy Garlic Butter Bangus Belly
Delight in the irresistible flavors of our *Heart-Healthy Garlic Butter Bangus Belly*! This nutritious twist on a classic Filipino dish features tender, succulent milkfish belly fillets cooked to perfection in a luscious garlic butter sauce made with heart-healthy olive oil and a zesty burst of lemon juice. The recipe comes together in just 30 minutes, making it perfect for busy weeknights. Infused with aromatic garlic and finished with a sprinkle of fresh parsley, this dish is a vibrant celebration of wholesome ingredients. Pair it with steamed vegetables or fiber-rich brown rice for a balanced, guilt-free meal that doesn’t skimp on flavor. Ideal for seafood lovers seeking a lighter yet satisfying option, this bangus belly recipe is sure to become a household favorite!
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Recipe Information
Ingredients
- 500 grams Bangus (milkfish) belly fillets
- 2 tablespoons Olive oil
- 5 cloves Garlic, minced
- 2 tablespoons Unsalted butter
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by rinsing the bangus belly fillets under cold water and patting them dry with paper towels.
In a large non-stick skillet, heat olive oil over medium heat. Add the minced garlic and sauté until fragrant, around 2 minutes, being careful not to let it brown.
Add the unsalted butter to the skillet and let it melt, mixing with the garlic to form a garlic butter base.
Place the bangus belly fillets in the skillet, skin side up, and season with salt and black pepper.
Cook the fillets for approximately 5 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
Once the fish is cooked, remove from the skillet and set aside on a plate.
Add lemon juice to the remaining garlic butter sauce in the skillet and stir to combine.
Drizzle the garlic lemon butter sauce over the cooked bangus belly fillets.
Garnish with freshly chopped parsley before serving.
Serve immediately with your choice of steamed vegetables or brown rice for a complete meal.
Nutrition Facts
Calories |
1485 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 112.1 g | 144% | |
| Saturated Fat | 33.4 g | 167% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 362 mg | 121% | |
| Sodium | 1541 mg | 67% | |
| Total Carbohydrate | 6.9 g | 3% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 0.7 g | ||
| Protein | 111.6 g | 223% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 154 mg | 12% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1659 mg | 35% | |
*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.
