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Pan-Fried Marinated Milkfish

Butterflied milkfish steeped in a tangy garlic vinegar marinade, then fried until skin is golden and crispy. Serve warm alongside garlic fried rice and sliced tomatoes.

27 minEasyServes 4380 cal/serving

FilipinoDinnerStovetopPescatarianHigh ProteinLow CarbGluten-FreeNut-FreeDairy-FreeSoy-FreeEgg-FreeShellfish-FreeSesame-FreePork-FreeCorn-Free

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Ingredients

  • 2 lbs boneless milkfish fillets, halved
  • 1/2 cup cane vinegar
  • 8 garlic cloves, crushed
  • 1 tsp coarsely ground black pepper
  • 1 tsp fine sea salt
  • 1/4 cup neutral cooking oil

Instructions

  1. 1

    Combine 1/2 cup cane vinegar, 8 crushed garlic cloves, 1 tsp coarsely ground black pepper, and 1 tsp fine sea salt in a shallow dish to create the marinade.

  2. 2

    Place 2 lbs halved boneless milkfish fillets skin-side up in the marinade, cover, and refrigerate for at least 4 hours or overnight.

  3. 3

    Heat 1/4 cup neutral cooking oil in a large skillet over medium-high heat.

  4. 4

    Remove milkfish from the marinade and pat completely dry with paper towels.

  5. 5

    Fry milkfish skin-side down first for 4 to 5 minutes until golden brown and crispy, then flip and cook for 3 to 4 minutes until the internal temperature reaches 145°F.

  6. 6

    Transfer to a paper towel-lined plate to drain before serving.

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Questions

What internal temperature should Pan-Fried Marinated Milkfish reach?

For Pan-Fried Marinated Milkfish, the target internal temperature is 145 F (about 65 C), given in step 5. A probe thermometer removes the guesswork.

Why pat it dry first in Pan-Fried Marinated Milkfish?

Step 4 reads: "Remove milkfish from the marinade and pat completely dry with paper towels." Surface water has to boil off before anything can brown. Drying at step 4 means the food sears in the first minute instead of steaming.

Is Pan-Fried Marinated Milkfish low-carb?

A serving of Pan-Fried Marinated Milkfish carries 2 g of carbohydrate. Against a strict 20 g keto day that is 10 percent of the budget; against a moderate 100 g low-carb day it is 2 percent.

How much protein is in Pan-Fried Marinated Milkfish?

One serving (the recipe makes 4) has 32 g of protein in about 380 calories, alongside 2 g carbohydrate and 26 g fat, plus 580 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

Which part of Pan-Fried Marinated Milkfish can be done ahead?

Everything up to step 2. Step 2 is a built-in pause of overnight, or about 8 hours: "Place 2 lbs halved boneless milkfish fillets skin-side up in the marinade, cover, and refrigerate for at least 4 hours or overnight." Do everything up to that point ahead of time and pick up at step 3 when you are ready to finish.

Serve it with

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