Whole30 Crispy Fried Bangus
Discover the bold and tangy flavors of Whole30 Crispy Fried Bangus (milkfish), a healthy twist on a Filipino classic that's perfect for clean eating. This recipe features butterflied bangus marinated in a zesty blend of coconut aminos, apple cider vinegar, garlic, lemon juice, and fresh black pepper, infusing every bite with savory goodness. Pan-fried in coconut oil to achieve irresistibly crispy skin and tender, flaky fish, it's a guilt-free indulgence that fits seamlessly into your Whole30 meal plan. Serve this crowd-pleaser with caramelized onions from the marinade and pair it with cauliflower rice or a fresh green salad for a wholesome, flavorful dish. Keywords: Whole30 bangus recipe, healthy fried milkfish, Filipino-inspired Whole30 meal.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 large piece Bangus (milkfish), cleaned and butterflied
- 3 tablespoons Coconut aminos
- 4 cloves Garlic, minced
- 3 tablespoons Apple cider vinegar
- 1 teaspoon Salt
- 1 teaspoon Black pepper, freshly ground
- 1 medium Onion, sliced
- 2 tablespoons Lemon juice
- 0.25 cup Coconut oil
Instructions
In a shallow mixing bowl, combine coconut aminos, minced garlic, apple cider vinegar, salt, black pepper, and lemon juice. Mix well to create the marinade.
Place the butterflied bangus in a resealable bag or a flat dish and pour the marinade over the fish. Ensure the fish is well-coated.
Add the sliced onions to the marinade, pressing them down into the liquid. Seal the bag or cover the dish and place it in the refrigerator to marinate for at least 30 minutes, or up to 1 hour for a more intense flavor.
After marinating, remove the bangus and onions from the marinade. Let excess marinade drip off, then pat the fish dry with paper towels to ensure it crisps well during frying.
Heat coconut oil in a large non-stick frying pan over medium heat. Once the oil is hot, carefully place the bangus skin-side down in the pan.
Fry the fish for 5-7 minutes on one side until the skin becomes crisp and golden brown, then flip carefully and cook the other side for another 5 minutes until fully cooked and flaky.
Remove the fish from the pan and drain it briefly on Paper towels to remove excess oil.
Serve the crispy fried bangus with the cooked onions on top. Pair it with cauliflower rice or a green salad for a complete Whole30 meal.
Nutrition Facts
Calories |
1387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.8 g | 105% | |
| Saturated Fat | 52.3 g | 262% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 3480 mg | 151% | |
| Total Carbohydrate | 31.4 g | 11% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 16.4 g | ||
| Protein | 119.8 g | 240% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 173 mg | 13% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2258 mg | 48% | |
*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.
