Low Fat Garlic Butter Bangus Belly
Elevate your seafood repertoire with this delicious and guilt-free twist on a Filipino favorite—Low Fat Garlic Butter Bangus Belly. This recipe combines the rich, buttery flavor you love with a healthier approach using low-fat butter and a splash of olive oil. Tender milkfish belly fillets are marinated in a zesty garlic-lemon mixture, pan-seared to crispy perfection, then bathed in a fragrant garlic butter sauce for an irresistible finish. Ready in just 35 minutes, this dish is perfect for busy weeknights yet elegant enough for entertaining. Garnished with fresh parsley and optional lemon slices, it pairs beautifully with steamed vegetables or fluffy rice. Packed with flavor, low in fat, and rich in Omega-3s, this recipe is your new go-to for satisfying and nutritious seafood dishes. Keywords: low-fat recipe, garlic butter bangus, healthy seafood recipes, Filipino bangus belly.
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Recipe Information
Ingredients
- 500 grams Bangus (milkfish) belly fillets
- 2 tablespoons Olive oil
- 5 cloves Garlic, minced
- 2 tablespoons Lemon juice
- 1 tablespoon Low-fat butter or margarine
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Chopped fresh parsley
- 4 slices Lemon slices (optional for garnish)
Instructions
Rinse the bangus belly fillets under cold water and pat them dry with paper towels.
In a small bowl, mix the minced garlic, lemon juice, salt, and black pepper.
Rub the garlic-lemon mixture evenly over the bangus belly fillets and let them marinate for 10 minutes.
Heat the olive oil in a large non-stick skillet over medium heat.
Add the marinated bangus belly fillets, skin-side down, and cook for about 5-7 minutes or until the skin is crispy and browned.
Carefully flip the fillets and continue cooking for another 5-7 minutes until the fish is cooked through and white all the way to the center.
Remove the bangus belly from the skillet and set aside.
In the same skillet, reduce the heat to low and melt the low-fat butter or margarine.
Add the remaining minced garlic to the skillet and sauté for 1-2 minutes until fragrant, being careful not to burn it.
Return the cooked bangus belly to the skillet, spoon the garlic butter sauce over the fillets, and sprinkle with fresh parsley.
Transfer the bangus belly to a serving platter and garnish with lemon slices if desired.
Serve immediately with steamed vegetables or rice.
Nutrition Facts
Calories |
1343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.2 g | 119% | |
| Saturated Fat | 20.9 g | 104% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 1634 mg | 71% | |
| Total Carbohydrate | 9.8 g | 4% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 1.6 g | ||
| Protein | 111.7 g | 223% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 178 mg | 14% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1812 mg | 39% | |
*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.
