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Bangus Fillet Recipe with Coconut Milk
Bangus
fillet recipe is a simple meal to have when you
want to cook a quick dish. Fillet is commercially seafood product that famously
sold worldwide. Milkfish bangus is a nice small and silvery fish with mild
flavor that not too strong and not too soft either. It is a healthy fish which
offering numerous nutrition such as omega 3 fatty acids, minerals, and
vitamins. If you like to eat a fish with low mercury content then milk fish is
the best selection since the fish is considered to have lower mercury levels
than other larger species of fish such as salmon and tuna which are more
popular than milk fish bangus.
Bangus
fillet recipe with coconut sauce
Since milk fish bangus has a mild taste
mixed it with coconut sauce will bring stronger taste and showing up better
bangus flavor. This is a flawless bangus fillet recipe with the fillets simmered in a delicious coconut silky sauce
thickened with tomato paste then mixed tender onions and peppers. It is
suitable for lunch or dinner meals when you want to have delightful dish but
you do not want to spend so much time preparing it. Here are the instructions
on how to make the fillet milkfish bangus recipe with coconut sauce.
First, before you try this recipe, you have
many options when buying bangus fillets. There are a whole round fish fillets,
simply purchasing fresh milkfish bangus and then clean and debone the fish on
your own. Cut the fish into fillets after you cleaning and debone the fish as
well as gutted out the internal organs.
Alternatively, you can try frozen bangus fillet recipe which easier than
filleting fresh whole round fish. Frozen fillets are sold and easily found in
grocery stores. They are offered in certain styles such as boneless and
skinless frozen milkfish fillets and boneless frozen milkfish fillets with the
skin still attached. If you want to skip deboning process then you can buy this
kind of milk fish and since they are abundant plus available through the year,
of course you can get your hands on them anytime even in cheap prices.
The third option is to purchase canned
bangus milk fish fillets. It is a very affordable seafood product to have and
even cheaper than fresh whole round fish or frozen filets. They are sold in
wide variety of styles and for this delicious
bangus fillet recipe, you may want to use bangus fillet in water or in
oils, but do not forget to drain off the liquid before using it.
Ingredients:
-
4 bangus milkfish fillets
-
½ red onion (sliced into ¼ inches strips)
-
2 teaspoon of pepper (divided)
-
2 cups of cooked white rice
-
¼ teaspoon of ground coriander
-
1 tablespoon of canned tomato
based paste
-
2 tablespoon of extra virgin
olive oil
-
2 tablespoon of lemon juice
-
½ green bell pepper (sliced
into ¼ inches strips)
-
¼ teaspoon of ground oregano
-
2 cans of coconut milk (about
13.5 oz each)
-
3 teaspoon of minced garlic or
6 gloves garlic (chopped then divided)
-
1 bay leaf
-
1 tablespoon fresh cilantro
(chopped)
Instructions:
1.
Place the fish on a plate and
then make a mixture in a bowl by adding 1½ tablespoon of lemon juice, 1
teaspoon of pepper plus oregano and coriander, 1 teaspoon of garlic. Mix them
evenly.
2.
After that marinate the bangus
fillets with the mixture by rub both parts of the fish completely. Put aside
when you are done marinating the fish so the seasonings can be absorbed totally
by the bangus milkfish.
3.
Pre-heat olive oil on the
skillet pan with medium high heat. Add peppers and onions and cook them for
about 10 minutes until they are softened. Add 2 teaspoon of garlic and cook
again till the smell fragrant.
4.
Stir the tomato paste on pan
for 5 minutes or more; add bay leaf and the canned coconut milk. Bring the
mixture to boil and after that lower the heat.
5.
Make sure the coconut milk
becomes thicken, so you need to stir it for 10 minutes. Put aside before you
add cilantro, lemon juice, and pepper.
6.
Cook the bangus fillets until
cooked and flake easily. Remove the fish from the pan and then pour the sauce
on the fillets fish.
Serve the bangus fillet recipe with steamed rice for your whole family and
enjoy the dish together!
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