Grilled Milkfish
Grilled Milkfish, known as 'Inihaw na Bangus' in the Philippines, is a beloved and classic Filipino dish. It features a whole milkfish, often marinated in a blend of soy sauce, calamansi (or lemon), garlic, and spices, then grilled over charcoal until the skin is crispy and the flesh is tender and smoky.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy omega-3 fatty acids, with a moderate amount of fat depending on the cut and marinade. A typical serving of one whole fish (approximately 200-250 grams of meat) provides roughly 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 42 g |
| Carbs | 0 g |
| Fat | 19 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
| Potassium | 620 mg |
| Phosphorus | 450 mg |
| Vitamin B12 | 12.0 mcg |
| Niacin (B3) | 10.5 mg |
| Selenium | 65 mcg |
| Vitamin D | 4.5 mcg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Magnesium | 55 mg |
Per 1 whole fish (approx. 250 g, edible portion) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a staple at Filipino gatherings and is often served as the main 'ulam' (viand) with rice. Nutritionally, milkfish is one of the most popular and affordable sources of essential fatty acids in Southeast Asian cuisine.
