Low Fat Crispy Fried Bangus
Experience the perfect blend of flavor and health with this *Low Fat Crispy Fried Bangus* recipe! A beloved Filipino dish reimagined for guilt-free indulgence, this version uses an air fryer to deliver the signature crunch without the excess fat from deep frying. Marinated in a tangy, garlicky mix of lemon juice, soy sauce, and spices, the milkfish (bangus) soaks up vibrant flavors before being crisped to perfection. Olive oil spray ensures a golden crust while keeping the calorie count light. Ready in under an hour, this recipe is perfect for a nutritious weeknight dinner, served alongside steamed vegetables or a refreshing salad. Ideal for fans of healthy seafood dishes, it's a delicious way to enjoy crispy fried bangus while staying on track with your wellness goals!
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Recipe Information
Ingredients
- 1 piece Bangus (milkfish), butterflied and cleaned
- 2 tablespoons Lemon juice
- 3 cloves Garlic, minced
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Soy sauce
- 1 bottle Olive oil spray
Instructions
Begin by cleaning the bangus (milkfish) thoroughly and butterfly the fish by slicing it open, removing the backbone, and flattening it open like a book.
In a small bowl, combine lemon juice, minced garlic, salt, black pepper, and soy sauce. Mix well to create a marinade.
Place the bangus in a shallow dish and pour the marinade over it. Ensure the fish is well-coated. Cover the dish and let it marinate in the refrigerator for at least 20 minutes.
Preheat your air fryer to 375°F (190°C) for about 5 minutes.
Remove the fish from the marinade and pat it dry with paper towels to remove excess moisture. This step is important for achieving crispiness.
Lightly spray the basket of the air fryer with olive oil spray to prevent the fish from sticking.
Place the bangus skin side down in the air fryer basket. Lightly spray the top of the fish with olive oil spray.
Air fry the fish at 375°F (190°C) for 12 to 15 minutes, then carefully flip the fish over and cook for another 10 to 12 minutes, or until the fish is golden brown and crispy.
Check the fish for doneness; the flesh should be opaque and easily flake with a fork.
Once cooked, remove the bangus from the air fryer and let it rest for a few minutes before serving.
Serve the low-fat crispy fried bangus with a side of steamed vegetables or a tangy salad for a complete meal.
Nutrition Facts
Calories |
650 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.5 g | 72% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 1112 mg | 48% | |
| Total Carbohydrate | 2.5 g | 1% | |
| Dietary Fiber | 0.2 g | 1% | |
| Total Sugars | 0.4 g | ||
| Protein | 31.9 g | 64% | |
| Vitamin D | 6.7 mcg | 33% | |
| Calcium | 36 mg | 3% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 461 mg | 10% | |
*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.
