Low Fat Crispy Fried Bangus Belly
Indulge in the guilt-free pleasure of **Low Fat Crispy Fried Bangus Belly**, a healthier spin on a Filipino classic that doesn’t skimp on flavor or crunch. This oven-baked version uses a clever combination of **panko breadcrumbs**, **cornstarch**, and a light mist of non-stick cooking spray to create an irresistibly crispy coating without the need for deep frying. Infused with the tangy zest of calamansi or lemon juice and aromatic spices like garlic and onion powder, the marinated **milkfish belly** bursts with savory goodness in every bite. Ready in just 35 minutes, this high-protein, low-fat dish makes for a quick and satisfying meal, perfect when paired with a traditional vinegar dipping sauce or a refreshing side salad. Whether you're eating clean or just love a crispy seafood treat, this recipe is your ticket to flavor-packed satisfaction!
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Recipe Information
Ingredients
- 500 grams Bangus (milkfish) belly
- 2 tablespoons Calamansi or lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- for coating Non-stick cooking spray
- 2 tablespoons Cornstarch
- 1 cup Panko breadcrumbs
- 2 large Egg whites
Instructions
Begin by slicing the bangus belly into individual portion sizes, if not already done.
In a small bowl, combine the calamansi or lemon juice, garlic powder, onion powder, black pepper, and salt. Mix well.
Marinate the bangus belly portions in the mixture for at least 15 minutes to absorb the flavors.
Preheat the oven to 200°C (392°F). Line a baking sheet with parchment paper and spray lightly with non-stick cooking spray.
In a shallow dish, spread the cornstarch. In a separate bowl, whisk the egg whites until frothy. In another shallow dish, place the panko breadcrumbs.
Carefully remove the bangus belly from the marinade, allowing excess liquid to drip off.
Dredge each piece in cornstarch, ensuring an even coat, then dip into the egg whites, and finally press into panko breadcrumbs to coat completely.
Arrange the coated bangus belly pieces on the prepared baking sheet. Spray lightly with non-stick cooking spray over the top to enhance crispiness.
Bake in the preheated oven for about 15 minutes, or until the breadcrumbs are golden brown and the fish is cooked through.
Serve immediately while hot and crispy. Pair with a side of vinegar dipping sauce if desired.
Nutrition Facts
Calories |
1322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.1 g | 80% | |
| Saturated Fat | 15.0 g | 75% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 1985 mg | 86% | |
| Total Carbohydrate | 63.0 g | 23% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 4.9 g | ||
| Protein | 125.2 g | 250% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 146 mg | 11% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1702 mg | 36% | |
*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.
