Cheesy baked bangus is a Filipino dish that showcases the flavors of milkfish (bangus) combined with a creamy and cheesy topping. The fish is first marinated or seasoned with lemon or calamansi juice, salt, black pepper and garlic powder, then topped with chopped onion, tomatoes, grated quick melt cheese and parsley. Then baked until golden and bubbly.
Cheesy baked bangus is often enjoyed with steamed rice and accompanied by a side of vegetables or a refreshing salad. The combination of the tender milkfish, creamy cheese sauce, and crispy topping creates a delightful contrast of flavors and textures, making it a popular choice for seafood lovers.
What is Bangus or Milkfish?
Bangus, also known as milkfish, is a popular fish species in many Southeast Asian countries, including the Philippines, Indonesia, and Taiwan. It is a versatile fish that is widely consumed due to its delicate flavor and tender flesh.
Bangus has a distinctive elongated body shape with a slightly forked tail. It has a silver-gray color with iridescent scales and a prominent mouth. The fish is known for its fatty and flavorful meat, making it a sought-after ingredient in various culinary preparations.
In the Philippines, bangus is highly regarded as the country’s national fish and is a staple in Filipino cuisine. It is commonly prepared and enjoyed in numerous ways, such as grilled, fried, stewed, baked or used as an ingredient in soups and stews.
Due to its popularity, bangus is widely cultivated in fish ponds, brackish water areas, and even in freshwater environments. This allows for a steady supply of the fish throughout the year, making it accessible to consumers.
Cheesy Baked Bangus Nutritional Facts
The nutritional facts of cheesy baked bangus can vary based on factors such as the size of the fish, specific ingredients used, and portion sizes. However, here is a general breakdown of the nutritional components in a typical serving of cheesy baked bangus (approximately 100 grams):
- Calories: Around 200-250 calories
- Protein: Approximately 15-20 grams
- Fat: Approximately 10-15 grams
- Carbohydrates: Around 10-15 grams
- Cholesterol: Varies based on the type and amount of cheese used
- Sodium: Varies depending on the seasoning and cheese used
It’s important to note that these values are approximate and can vary depending on the specific recipe and ingredients used. If you have specific dietary concerns or requirements, it’s advisable to calculate the nutritional content based on the ingredients and brands you use.
Additionally, the nutritional profile may be influenced by the cooking method and any additional sides or sauces served with the cheesy baked bangus.
How To Make Cheesy Baked Bangus?
Here’s the basic recipe to make a cheesy baked bangus or milkfish.
Ingredients:
- 1pc boneless Bangus
- 3pcs calamansi
- 1/2tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- 1 small onion (chopped)
- 1 tomato (chopped)
- 85g quick melt cheese (grated)
- 1tsp chopped parsley
Instructions:
- Preheat your oven to 150°C.
- Place the butterflied bangus in a baking dish. Squeeze 3 pieces calamansi juice over the fish.
- Then season it with salt, pepper and garlic powder. You can marinate it for about 15 minutes.
- Then top it with chopped onion and tomatoes.
- Spread the grated quick melt cheese evenly over the marinated bangus, making sure to cover the entire surface.
- Top it with chopped parsley or basil leaves.
- Bake the bangus in the preheated oven for about 25-30 minutes or until the fish is cooked through and the cheese is melted and golden brown.
- Once the bangus is cooked, remove it from the oven and let it cool for a few minutes before serving.
- Serve the cheesy baked bangus with steamed rice and your favorite side dishes.
Enjoy your delicious cheesy baked bangus!
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