Low Sodium Crispy Fried Bangus
Elevate your seafood game with this *Low Sodium Crispy Fried Bangus*, a healthier twist on a Filipino classic. This recipe highlights tender, butterflied milkfish (bangus) marinated in a zesty blend of garlic, black pepper, lemon juice, and vinegar, delivering bold flavors without relying on excess sodium. Coated with a light dusting of flour and fried to golden perfection, the result is irresistibly crispy skin and moist, flaky meat. Perfectly suited for those watching their sodium intake, the optional salt substitute ensures flavor remains front and center. Serve this delectable dish alongside steamed vegetables or a crisp salad for a balanced meal that doesn’t compromise on taste or texture. A perfect combination of health-conscious and indulgent!
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Recipe Information
Ingredients
- 1 whole (about 500g) Milkfish (bangus), cleaned and butterflied
- 4 cloves Garlic, minced
- 1 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 1 cup Vinegar
- 0.5 teaspoon Salt substitute (optional, low sodium)
- 1 cup Cooking oil
- 0.5 cup All-purpose flour
Instructions
In a large mixing bowl, combine minced garlic, black pepper, lemon juice, vinegar, and salt substitute (if using).
Place the cleaned and butterflied milkfish in the bowl, ensuring it's well-coated with the marinade. Cover and let it marinate in the fridge for at least 30 minutes, or up to 2 hours for better flavor.
After marinating, remove the fish from the fridge and pat it dry with paper towels to remove excess marinade.
Place the all-purpose flour in a shallow dish. Lightly dredge the fish on both sides with flour, shaking off any excess.
In a large skillet or frying pan, heat the cooking oil over medium-high heat.
Once the oil is hot, carefully place the fish in the pan, skin side down. Be cautious to avoid splatters.
Fry the fish for about 7-10 minutes on each side, or until the skin is golden brown and crispy.
Remove the fish from the oil and let it drain on paper towels to remove excess oil.
Serve the low sodium crispy fried bangus hot, with a side of steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
3136 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 264.0 g | 338% | |
| Saturated Fat | 39.4 g | 197% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 316 mg | 14% | |
| Total Carbohydrate | 55.6 g | 20% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 2.0 g | ||
| Protein | 124.3 g | 249% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 158 mg | 12% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 1847 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.
