Bangus Daing Fried Milkfish

Name: Bangus Daing Fried Milkfish
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Filipino
Ingredients: 2 lbs whole milkfish (bangus), butterflied (sub rainbow trout), butterflied, cleaned; 1/2 cup white cane vinegar or distilled vinegar; 8 garlic cloves, crushed; 1.5 tsp kosher salt; 1/2 tsp ground black pepper; 1/2 cup vegetable oil; 2 medium roma tomato, sliced

35 minEasyServes 4380 cal/serving

FilipinoDinnerStovetopPescatarianHigh ProteinLow CarbDairy-FreePork-Free

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Ingredients

2 lbs whole milkfish (bangus), butterflied (sub rainbow trout), butterflied, cleaned
1/2 cup white cane vinegar or distilled vinegar
8 garlic cloves, crushed
1.5 tsp kosher salt
1/2 tsp ground black pepper
1/2 cup vegetable oil
2 medium roma tomato, sliced

Instructions

1

Score the flesh of 2 lbs butterflied, cleaned whole milkfish (bangus), butterflied (sub rainbow trout) with shallow diagonal cuts to help the marinade penetrate and ensure even frying.
2

In a shallow dish or zip-lock bag, combine 1/2 cup white cane vinegar or distilled vinegar, 8 crushed garlic cloves, 1.5 tsp kosher salt, and 1/2 tsp ground black pepper. Add the fish flesh-side down, ensuring it is well coated. Seal and refrigerate for at least 3 hours or overnight.
3

Remove fish from the marinade and pat dry thoroughly with paper towels. Discard the marinade.
4

Heat 1/2 cup vegetable oil in a large skillet over medium-high heat until shimmering. Gently lay the fish skin-side down in the hot oil. Fry undisturbed until the skin is golden brown and crispy, about 6-8 minutes. Carefully flip and cook the flesh side for 3-4 minutes until fish is cooked through and flakes easily at its thickest part, reaching an internal temperature of 145°F (63°C).
5

Drain on paper towels and serve immediately with 2 medium sliced roma tomato and steamed rice.

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Questions

What is Bangus Daing Fried Milkfish?

A Filipino staple of butterflied milkfish marinated in vinegar and garlic, then pan-fried until golden and crispy. Plan ahead: the fish must marinate for at least 3 hours or overnight in the refrigerator. This reference files it under Filipino dinner: made on the stovetop, rated easy and about 35 minutes start to finish.

What internal temperature should Bangus Daing Fried Milkfish reach?

For Bangus Daing Fried Milkfish, the target internal temperature is 145 F (about 65 C), given in step 4. A probe thermometer removes the guesswork.

Why pat it dry first in Bangus Daing Fried Milkfish?

Step 3 reads: "Remove fish from the marinade and pat dry thoroughly with paper towels." Surface water has to boil off before anything can brown. Drying at step 3 means the food sears in the first minute instead of steaming.

How much protein is in Bangus Daing Fried Milkfish?

One serving (the recipe makes 4) has 32 g of protein in about 380 calories, alongside 8 g carbohydrate and 22 g fat, plus 480 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

Can I start Bangus Daing Fried Milkfish the day before?

Yes. Step 2 is a built-in pause of overnight, or about 8 hours: "Seal and refrigerate for at least 3 hours or overnight." Do everything up to that point ahead of time and pick up at step 3 when you are ready to finish.

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