Broiled Boneless Bangus (Milkfish)

Bangus (milkfish) is one of the more popular fish in the Philippines.  They are generally found in the Indian Ocean and across the Pacific Ocean, tending to school around coasts and islands with reefs. They are also grown in shallow ponds, pens and cages.

For decades now, deboned milkfish, or “boneless Bangus” has become very popular in the Philippines.  In fact, Philippine-based food companies have been exporting frozen boneless Bangus to the international market, making them readily available in most Asian groceries or supermarkets all over the world.

Bangus is a common dish for lunch and dinner, but fried boneless Bangus is extremely popular as a breakfast fare in Filipino communities, accompanied by fried egg and fried rice. One would often hear the term, “tapsilog” which refers to a breakfast of tapa (beef), sinangag (fried rice), and itlog (egg).  Variations of this meal include “longsilog”  comprised of the Filipino sausage, longganiza, and “bangsilog,” made with fried Bangus.

A healthier way of cooking boneless Bangus is through broiling.


1 whole boneless, unseasoned milkfish (available frozen from Asian groceries)

salt & pepper for seasoning

1 tbsp soy sauce

1 tbsp olive oil

3 tbsp white vinegar

1 fresh tomato, thinly sliced

a stem of green onions



Pre-heat broiler

Season the milkfish with salt, pepper and soy sauce

Lay the fish on a broiler pan and baste with olive oil

Broil the skin side first, about 7 minutes before turning it over to broil on the other side for another 7 minutes

Place the broiled fish on a plate and garnish with fresh tomato slices and green onions

For the sauce/dip, put the vinegar in a small sauce bowl, add a dash of pepper and a sprinkle of thinly-sliced green onions (You can also use dried parsley flakes in place of the green onion)

Serve with steamed rice or garlic fried rice, and if desired, with fried egg.

(Makes 4-6 servings)



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