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
- 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)
- enough to wrap fish Banana leaves (optional, for grilling)
Step-by-step instructions
Step 1 · Clean and butterfly the bangus
Clean and butterfly the bangus, removing the innards and scales. Rinse well and pat dry with paper towels.
Step 2 · In a bowl
In a bowl, combine diced tomato, chopped red onion, minced garlic, salt, and pepper. Mix well to create the stuffing.
Step 3 · Rub calamansi juice all over the bangus
Rub calamansi juice all over the bangus, including the cavity. Let it marinate for 5 minutes.
Step 4 · Stuff the bangus cavity with the tomato-onion mixture
Stuff the bangus cavity with the tomato-onion mixture, distributing it evenly.
Step 5 · Brush both sides of the fish lightly with olive oil
Brush both sides of the fish lightly with olive oil. If using banana leaves, wrap the fish to prevent sticking and add aroma.
Step 6 · Preheat charcoal grill to medium heat
Preheat charcoal grill to medium heat. Grill the bangus for 8-10 minutes per side, basting occasionally with oil, until the flesh is cooked through and slightly charred.
Step 7 · Remove from grill
Remove from grill, garnish with spring onions if desired, and serve hot with steamed rice and a side of soy-calamansi dip.
Why this recipe 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.
A note on tradition
Grilled Bangus is a beloved dish in many coastal and central regions of the Philippines, especially in Pangasinan, which is famed for its bangus farms. It is a staple at fiestas, beach outings, and family celebrations, often served during Holy Week when many abstain from pork and beef. The addition of banana leaves and local aromatics reflects the resourcefulness and rich culinary heritage of Filipino households.