Mediterranean Diet Bangus Sisig
Transform your favorite Filipino comfort food with a Mediterranean twist in this vibrant and healthy recipe for Mediterranean Diet Bangus Sisig. Featuring succulent oven-baked bangus (milkfish) flaked to perfection and tossed with nutrient-rich vegetables, tangy capers, and a zesty splash of lemon juice, this modern adaptation captures the essence of Mediterranean and Filipino cuisines. Sautéed in heart-healthy extra virgin olive oil and garnished with fresh parsley, it's a guilt-free, flavor-packed dish that's perfect for lunch or dinner. Ready in under an hour and loaded with wholesome ingredients, this Mediterranean Diet Bangus Sisig is a creative and lighter take on sisig that’s sure to impress your taste buds while keeping your routine healthy.
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Recipe Information
Ingredients
- 1 whole (about 1 lb) Bangus (milkfish), boneless
- 2 tablespoons Extra virgin olive oil
- 4 cloves Garlic, minced
- 1 medium Red onion, finely chopped
- 1 medium Red bell pepper, diced
- 1 medium Green bell pepper, diced
- 1 medium Tomato, diced
- 2 tablespoons Lemon juice
- 2 tablespoons Capers, drained
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Parsley, chopped
Instructions
Preheat the oven to 400°F (200°C).
Place the bangus on a baking sheet lined with foil. Drizzle with 1 tablespoon of olive oil and season with a little salt and pepper.
Bake the bangus in the preheated oven for about 15-20 minutes or until the fish is cooked through and flakes easily. Remove from the oven and let cool.
Once the fish is cool enough to handle, flake the fish meat and discard the skin. Set aside.
In a skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Add the chopped red onion to the skillet and cook until it becomes translucent, about 3 minutes.
Stir in the diced red and green bell peppers and continue to cook for another 5 minutes, or until the vegetables have softened.
Add the diced tomato to the skillet, and cook for another 2 minutes.
Gently fold in the flaked bangus, lemon juice, capers, salt, and black pepper. Continue to cook for an additional 5 minutes, stirring occasionally, until heated through.
Remove from heat and garnish with freshly chopped parsley.
Serve the Mediterranean Diet Bangus Sisig with a wedge of lemon on the side.
Nutrition Facts
Calories |
1125 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.1 g | 78% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 1898 mg | 83% | |
| Total Carbohydrate | 35.6 g | 13% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 16.6 g | ||
| Protein | 106.0 g | 212% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 203 mg | 16% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 2437 mg | 52% | |
*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.
