Grilled Bangus
Seafood • Philippines
About Grilled Bangus
Grilled milkfish stuffed with tomatoes, onions, and calamansi
How to Make Grilled Bangus (Traditional & Healthy Version)
Grilled Bangus, also known as Inihaw na Bangus, is a quintessential dish in the Philippines that highlights the country’s love for fresh seafood and vibrant flavors. Bangus, or milkfish, is the national fish of the Philippines and is renowned for its delicate, mildly sweet taste and tender, flaky texture. Traditionally marinated in a blend of local spices and aromatics, the fish is stuffed with tomatoes and onions, then grilled over charcoal, infusing it with a smoky aroma that’s both inviting and memorable. This dish is a staple at Filipino gatherings, family picnics, and beach outings, especially during festive occasions and weekends. Its simplicity allows the natural flavors of the fish to shine while the stuffing adds bursts of freshness and subtle tang. Grilled Bangus is often enjoyed with steamed rice and a side of soy-calamansi dip, making it a well-loved comfort food throughout the archipelago. For those seeking a healthy, protein-rich meal, Grilled Bangus is an excellent choice, combining low-fat cooking methods with nutrient-dense ingredients. It’s a perfect introduction to traditional Filipino cuisine for international food lovers who want an authentic and wholesome taste of the Philippines.
Ingredients(for Half of a medium-sized bangus per serving)
- 1 medium (600g) Bangus (milkfish) (cleaned and butterflied)
- 1 medium, diced Tomato (kamatis)
- 1 small, chopped Red onion (sibuyas)
- 2 cloves, minced Garlic
- 2 tablespoons Calamansi juice (or lemon juice)
- 1/2 teaspoon Salt
- 1/4 teaspoon Ground black pepper
- 1 tablespoon Olive oil (for basting)
- 2 stalks, chopped Spring onion (optional, for garnish) - optional
- enough to wrap fish Banana leaves (optional, for grilling) - optional
Instructions
- 1
Clean and butterfly the bangus, removing the innards and scales. Rinse well and pat dry with paper towels.
3 minutes
Ask your fish vendor to butterfly the bangus for convenience.
- 2
In a bowl, combine diced tomato, chopped red onion, minced garlic, salt, and pepper. Mix well to create the stuffing.
3 minutes
Use ripe tomatoes for a sweeter stuffing.
- 3
Rub calamansi juice all over the bangus, including the cavity. Let it marinate for 5 minutes.
5 minutes
Calamansi removes any fishy odor and adds brightness.
- 4
Stuff the bangus cavity with the tomato-onion mixture, distributing it evenly.
2 minutes
Do not overstuff to prevent spillage during grilling.
Why This Dish is Healthy
This Grilled Bangus recipe is a healthy choice due to its lean protein content, minimal use of oil, and inclusion of fresh vegetables. Grilling locks in nutrients while reducing the need for unhealthy fats. The dish is naturally gluten-free and low in carbohydrates, making it suitable for calorie-conscious eaters and those managing their weight.
Bangus (milkfish) is an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins such as B12 and D. The use of fresh vegetables for stuffing increases fiber, vitamins A and C, and antioxidants. Grilling as a cooking method cuts down on excess fats, making this dish lower in calories compared to fried options. Olive oil, used minimally, adds heart-healthy monounsaturated fats.
Pro Tips
- 💡Tip 1: Use fresh bangus for the best flavor and texture.
- 💡Tip 2: Wrapping in banana leaves prevents sticking and adds aroma.
- 💡Tip 3: Preheat the grill and oil the grates to avoid fish tearing.
Storage & Serving
Store leftover grilled bangus in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or on a grill to preserve moisture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 170.0 kcal |
| Protein | 22.0 g |
| Carbohydrates | 0.0 g |
| Total Fat | 9.0 g |
| Fiber | 0.0 g |
