Mediterranean Diet Bangus Sisig

Transform your favorite Filipino comfort food into a heart-healthy, flavor-packed dish with this Mediterranean Diet Bangus Sisig. Featuring tender baked flaked milkfish as its star, this recipe is infused with the zesty freshness of lemon juice, the briny kick of capers, and a medley of vibrant vegetables like bell peppers, tomatoes, and onions—all sautéed to perfection in extra virgin olive oil. Seasoned lightly with salt and black pepper, and finished with a sprinkling of fresh parsley, this guilt-free take on sisig swaps out heavy, fatty ingredients for wholesome Mediterranean-inspired flavors without compromising on its bold, savory essence. Perfect for weeknights or as a unique dish to wow guests, this healthy bangus sisig is irresistible served warm, with an optional squeeze of lemon for added brightness.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 whole (about 1 lb) Bangus (milkfish), boneless
• 2 tablespoons Extra virgin olive oil
• 4 cloves Garlic, minced
• 1 medium Red onion, finely chopped
• 1 medium Red bell pepper, diced
• 1 medium Green bell pepper, diced
• 1 medium Tomato, diced
• 2 tablespoons Lemon juice
• 2 tablespoons Capers, drained
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Parsley, chopped

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Place the bangus on a baking sheet lined with foil. Drizzle with 1 tablespoon of olive oil and season with a little salt and pepper.

Step 3

Bake the bangus in the preheated oven for about 15-20 minutes or until the fish is cooked through and flakes easily. Remove from the oven and let cool.

Step 4

Once the fish is cool enough to handle, flake the fish meat and discard the skin. Set aside.

Step 5

In a skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.

Step 6

Add the chopped red onion to the skillet and cook until it becomes translucent, about 3 minutes.

Step 7

Stir in the diced red and green bell peppers and continue to cook for another 5 minutes, or until the vegetables have softened.

Step 8

Add the diced tomato to the skillet, and cook for another 2 minutes.

Step 9

Gently fold in the flaked bangus, lemon juice, capers, salt, and black pepper. Continue to cook for an additional 5 minutes, stirring occasionally, until heated through.

Step 10

Remove from heat and garnish with freshly chopped parsley.

Step 11

Serve the Mediterranean Diet Bangus Sisig with a wedge of lemon on the side.

Nutrition Facts

Serving size	1026.8 grams (1026.8g)

Amount per serving	% Daily Value*
Calories	1125

Total Fat 61.10g	78%
Saturated Fat 13.40g	67%
Polyunsaturated Fat 0.00g
Cholesterol 318mg	106%
Sodium 1899mg	83%
Total Carbohydrate 35.60g	13%
Dietary Fiber 9.20g	33%
Total Sugars 16.60g
Protein 106.00g	212%

Vitamin D 907IU	4536%
Calcium 203mg	16%
Iron 7mg	39%
Potassium 2437mg	52%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.3%

Protein: 38.0%

Carbs: 12.8%