High Protein Garlic Butter Bangus Belly
Indulge in the rich and savory flavors of High Protein Garlic Butter Bangus Belly, a dish that perfectly marries bold taste with healthy eating. Featuring tender bangus (milkfish) belly as the star ingredient, this recipe is packed with protein and elevated by a luscious garlic butter sauce infused with soy sauce, a tangy splash of lemon, and aromatic fresh parsley. Crispy pan-seared skin adds delightful texture, while the finishing garnish of parsley and zesty lemon wedges brighten every bite. Quick and easy to prepare in under 35 minutes, this Filipino-inspired dish is an ideal choice for both weekday dinners and special occasions. Perfectly balanced and irresistibly flavorful, this garlic butter bangus belly is sure to become a new favorite for seafood lovers!
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Recipe Information
Ingredients
- 500 grams bangus (milkfish) belly
- 50 grams unsalted butter
- 6 pieces garlic cloves, minced
- 3 tablespoons soy sauce
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 4 pieces lemon wedges
Instructions
Rinse the bangus belly under cold water and pat dry with paper towels. Season both sides with salt and black pepper.
In a large non-stick skillet, heat olive oil over medium heat.
Add the bangus belly pieces to the skillet, skin side down. Cook for about 4-5 minutes on each side or until the fish is cooked through and the skin is crispy. Remove from the skillet and set aside.
In the same skillet, reduce the heat to low and melt the butter.
Add the minced garlic and sauté until fragrant and lightly golden, about 1-2 minutes.
Stir in the soy sauce and lemon juice, mixing well to combine all the flavors.
Return the cooked bangus belly to the skillet and coat with the garlic butter sauce. Allow it to heat through for another 2 minutes.
Remove from heat and garnish with chopped fresh parsley.
Serve hot with lemon wedges on the side.
Nutrition Facts
Calories |
1689 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 131.2 g | 168% | |
| Saturated Fat | 44.4 g | 222% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 461 mg | 154% | |
| Sodium | 4454 mg | 194% | |
| Total Carbohydrate | 13.9 g | 5% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 1.8 g | ||
| Protein | 116.4 g | 233% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 186 mg | 14% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1893 mg | 40% | |
*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.
