Filipino Baked Milkfish: Easy Baked Bangus Recipe & Tips

Filipino cuisine is a rich tapestry of flavors, with each dish telling a story of the country’s history and culture. One such dish that holds a special place in the hearts of Filipinos is the Baked Bangus. Known as the “national fish” of the Philippines, Bangus, or milkfish, is a versatile fish used in a variety of dishes. This recipe for Filipino Baked Milkfish (Baked Bangus) is a simple yet flavorful way to enjoy this beloved fish, perfect for family dinners or special occasions.

But why is Bangus called milkfish? The name comes from the fish’s white, tender flesh and its mild flavor, which is reminiscent of milk. Bangus is not only delicious but also packed with nutrients, making it a healthy addition to your diet. In this article, we’ll explore the origins of this dish, guide you through the cooking process, and share some tips and variations to make it your own.

Ingredients

To make this delicious Filipino Baked Milkfish (Baked Bangus), you will need the following ingredients:

• 1 whole Bangus (milkfish), cleaned and gutted
• 2 medium-sized tomatoes, diced
• 1 medium-sized onion, diced
• 4 cloves garlic, minced
• 1 thumb-sized ginger, julienned
• 2 tablespoons soy sauce
• 1 tablespoon calamansi juice (or lemon juice)
• 1 tablespoon fish sauce (patis)
• 1/4 teaspoon ground black pepper
• 2 tablespoons olive oil
• Banana leaves or aluminum foil for wrapping
• Salt to taste

Instructions

Step 1: Prepare the Fish

1. Preheat your oven to 375°F (190°C). This is the optimal baked Bangus oven temperature to ensure the fish cooks evenly and retains its moisture.
2. Rinse the Bangus under cold water and pat it dry with paper towels. Make sure the fish is thoroughly cleaned, removing any remaining scales or innards.
3. Rub the fish with salt, both inside and out, and let it sit for about 10 minutes. This step helps to season the fish and draw out excess moisture.

Step 2: Prepare the Stuffing

1. In a mixing bowl, combine the diced tomatoes, onions, garlic, and ginger. Add the soy sauce, calamansi juice, fish sauce, and ground black pepper. Mix well until all ingredients are evenly coated with the seasoning.
2. Stuff the mixture into the cavity of the Bangus, ensuring that the stuffing is evenly distributed. This mixture will infuse the fish with a burst of flavors as it bakes.

Step 3: Wrap the Fish

1. If using banana leaves, briefly pass them over an open flame to make them more pliable. This step also enhances the flavor of the fish.
2. Wrap the stuffed Bangus in the banana leaves or aluminum foil, making sure it is tightly sealed. This helps to lock in the moisture and flavors during baking.

Step 4: Bake the Bangus

1. Place the wrapped fish on a baking tray and bake in the preheated oven for 30-35 minutes. The cooking time for Bangus in the oven will vary depending on the size of the fish, but it should be fully cooked when the flesh flakes easily with a fork.
2. For a more authentic Filipino touch, you can also bake the fish over hot coals if you have access to a charcoal grill. This method imparts a smoky flavor that complements the dish beautifully.

Step 5: Serve

1. Once the fish is cooked, remove it from the oven and let it rest for a few minutes before unwrapping. This helps the flavors to settle and makes it easier to handle.
2. Carefully unwrap the fish, taking care not to spill the juices. Transfer it to a serving platter and garnish with additional sliced tomatoes, onions, and a drizzle of calamansi juice if desired.
3. Serve your Filipino Baked Milkfish (Baked Bangus) with steamed rice and a side of your favorite dipping sauce, such as soy sauce with calamansi or vinegar with garlic and chili.

Tips and Variations

• Alternative Ingredients: If you don’t have access to banana leaves, aluminum foil is a great substitute. However, if you want to achieve that distinct Filipino flavor, banana leaves are highly recommended.
• Spicy Kick: For those who enjoy a bit of heat, add some chopped chili peppers to the stuffing mixture. This will give your baked Bangus a spicy kick.
• Citrus Twist: Substitute calamansi juice with lemon or lime juice if you prefer a more citrusy flavor. This adds a refreshing tang to the dish.
• Grilled Option: Instead of baking, you can grill the Bangus over medium heat for about 20-25 minutes on each side. This method gives the fish a delicious char and a slightly crispy skin.
• Serving Suggestions: Pair this dish with a side of atchara (Filipino pickled papaya) for a complete and traditional meal.

Nutritional Information (Per Serving)

• Calories: 250 kcal
• Protein: 22g
• Carbohydrates: 6g
• Fat: 15g
• Sodium: 500mg
• Cholesterol: 50mg

Is Filipino milkfish healthy? Absolutely! Bangus is low in fat and high in protein, making it a great option for those looking to maintain a balanced diet. It’s also rich in omega-3 fatty acids, which are beneficial for heart health.

This Filipino Baked Milkfish (Baked Bangus) recipe is a must-try for anyone who loves Filipino cuisine or is looking to explore new flavors. It’s easy to prepare, packed with nutrients, and bursting with the unique tastes of the Philippines. Whether you’re cooking for your family or hosting a dinner party, this dish is sure to impress.

Don’t forget to share your cooking experience by leaving a comment below or sharing a photo of your dish on social media. And if you enjoyed this recipe, be sure to check out other Filipino recipes on easycrispyrecipes.com.