Mediterranean Diet Crispy Fried Bangus
Dive into a delicious fusion of Filipino and Mediterranean flavors with this Mediterranean Diet Crispy Fried Bangus recipe. This heart-healthy dish features a perfectly marinated milkfish, seasoned with zesty lemon juice, fresh garlic, rosemary, and oregano to bring out bold, herbaceous notes. Lightly dredged in whole wheat flour and fried to crispy perfection in olive oil, the Bangus boasts an irresistibly crunchy exterior while retaining its juicy tenderness. Paired with a vibrant Mediterranean salad of cherry tomatoes, cucumber, black olives, crumbled feta, and parsley, this dish is a nutritious and satisfying meal that’s both delightful and wholesome. Ready in under 40 minutes and ideal for fans of seafood and the Mediterranean diet, this recipe is a surefire way to bring fresh, vibrant flavors to your table.
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Recipe Information
Ingredients
- 1 medium-sized Bangus (milkfish), cleaned and butterflied
- 100 ml Olive oil
- 2 tbsp Lemon juice
- 3 cloves Garlic, minced
- 1 tbsp Fresh rosemary, chopped
- 1 tbsp Fresh oregano, chopped
- 0.5 tsp Salt
- 0.5 tsp Black pepper, freshly ground
- 0.5 cup Whole wheat flour
- 200 g Cherry tomatoes, halved
- 1 medium Cucumber, sliced
- 50 g Black olives, pitted and halved
- 50 g Feta cheese, crumbled
- 2 tbsp Fresh parsley, chopped
Instructions
In a small bowl, mix lemon juice, minced garlic, chopped rosemary, and chopped oregano. Season the Bangus with salt and pepper.
Rub the garlic-herb mixture all over the Bangus, ensuring it is well-coated. Let it marinate for 10 minutes.
While the fish is marinating, prepare the Mediterranean salad. In a mixing bowl, combine halved cherry tomatoes, sliced cucumber, black olives, crumbled feta cheese, and chopped parsley. Drizzle with a little olive oil and toss gently. Set aside.
Heat olive oil in a large non-stick frying pan over medium high heat.
Place the whole wheat flour on a plate. Lightly dredge the marinated Bangus in the flour, shaking off any excess.
Carefully place the flour-coated Bangus in the hot olive oil, skin-side down.
Fry for about 6-7 minutes on each side or until golden brown and crispy.
Remove the Bangus from the pan and drain on a paper towel to remove excess oil.
Serve the crispy Bangus with the prepared Mediterranean salad on the side. Enjoy!
Nutrition Facts
Calories |
2128 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 142.0 g | 182% | |
| Saturated Fat | 29.0 g | 145% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 392 mg | 131% | |
| Sodium | 2417 mg | 105% | |
| Total Carbohydrate | 75.2 g | 27% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 11.4 g | ||
| Protein | 137.6 g | 275% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 524 mg | 40% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 3300 mg | 70% | |
*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.
