Heart-Healthy Bangus Sisig
Discover the perfect balance of flavor and wellness with our Heart-Healthy Bangus Sisig—a lighter take on a Filipino favorite that's both nutritious and delicious! This recipe swaps out traditional fatty ingredients for baked milkfish (bangus) flakes, seasoned with aromatic garlic, onions, and vibrant bell peppers, creating a guilt-free yet indulgent dish. Enhanced with the tangy zest of calamansi juice and a touch of low-sodium soy sauce, it’s a healthier alternative that doesn’t compromise on taste. Serve it atop crisp lettuce leaves for a refreshing crunch that elevates this savory masterpiece into a wholesome meal. Ideal for seafood lovers and health-conscious individuals alike, this quick and easy dish pairs heart-healthy cooking techniques with bold, signature Filipino flavors!
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 1 whole fish bangus (milkfish), deboned and filleted
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 medium red bell pepper, finely chopped
- 1 medium green bell pepper, finely chopped
- 3 tablespoons calamansi juice (or lime juice)
- 2 tablespoons low-sodium soy sauce
- 1 medium green chili, finely chopped
- 0.5 teaspoon black pepper
- 4 pieces lettuce leaves
- 1 pinch salt (optional)
Instructions
Start by preparing the bangus. Place the bangus fillet skin-side down on a baking sheet. Brush lightly with olive oil and sprinkle a pinch of black pepper.
Preheat your oven to 375°F (190°C) and bake the bangus fillet for 15 minutes or until cooked through and easily flaked with a fork.
Once cooled, flake the bangus fillet into bite-sized pieces, discarding the skin. Set aside.
In a large non-stick skillet, heat the olive oil over medium heat. Add the onions and sauté for 2-3 minutes or until translucent.
Add the minced garlic and continue to sauté for an additional minute until fragrant.
Stir in the chopped red and green bell peppers, cooking for about 3 minutes until they begin to soften.
Add the flaked bangus to the skillet and mix well to combine all the ingredients.
Pour in the calamansi juice and low-sodium soy sauce, stirring gently to coat the bangus with the mixture.
Sprinkle the finely chopped green chili and a pinch of salt (optional), adjusting to taste. Cook for another 2 minutes.
Serve the bangus sisig warm, on top of fresh lettuce leaves for a refreshing crunch, as part of a healthy meal.
Nutrition Facts
Calories |
470 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.1 g | 27% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 175 mg | 58% | |
| Sodium | 472 mg | 21% | |
| Total Carbohydrate | 8.6 g | 3% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 4.1 g | ||
| Protein | 56.8 g | 114% | |
| Vitamin D | 12.5 mcg | 63% | |
| Calcium | 75 mg | 6% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 1010 mg | 21% | |
*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.
