Filipino Bangsilog is a popular breakfast dish that consists of three main components:
- Bangus (Milkfish): Bangus is the Filipino name for milkfish, a popular fish in Filipino cuisine known for its tender and flavorful meat. For Bangsilog, the bangus is typically butterflied (cut along the belly and opened up) to expose the flesh for marinating and frying.
- Sinangag: Sinangag refers to garlic fried rice made by stir-frying cooked rice with minced garlic until fragrant and slightly crispy. It serves as the flavorful base of the dish, adding texture and complementing the other components.
- Itlog: Itlog simply means egg in Filipino. In Bangsilog, it usually refers to a sunny-side-up or over-easy fried egg, cooked until the whites are set and the yolk remains runny. The egg adds richness and completes the meal, often served on top of the sinangag and alongside the bangus.
Bangsilog is a beloved breakfast staple in the Philippines, known for its hearty and satisfying combination of tender fried bangus, garlicky rice, and creamy egg. It’s appreciated for its simplicity, delicious flavors, and ability to provide a filling start to the day.
Let’s make Bangsilog Bangus and keeping in mind keto and sugar-free options:
Filipino Bangsilog Bangus Recipe (Keto, Low-Carb)
Prep Time: 15 minutes
Marinating Time: 30 minutes
Cook Time: 20 minutes
Total Time: 1 hour 5 minutes
Servings: 4
Ingredients
- 2 whole bangus (milkfish), cleaned and butterflied (ask your fishmonger to do this)
- 4 cloves garlic, minced
- 1/4 cup coconut vinegar (or apple cider vinegar)
- 2 tablespoons coconut aminos or soy sauce (for keto, use coconut aminos)
- 1 tablespoon olive oil or avocado oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Cooking oil for frying (coconut oil, avocado oil, or ghee)
- Fried eggs, sunny-side up (optional, for serving)
- Cauliflower rice or lettuce leaves, for serving (optional)
Instructions
Prepare the Bangus:
- Clean and butterfly the bangus (milkfish) by cutting it along the belly and removing the innards. Rinse well under cold water and pat dry with paper towels.
Marinate the Bangus:
- In a bowl, combine minced garlic, coconut vinegar, coconut aminos or soy sauce, olive oil or avocado oil, salt, and pepper. Mix well.
- Rub the marinade all over the bangus, including inside the cavity. Place the fish in a shallow dish or resealable plastic bag. Cover or seal and refrigerate for at least 30 minutes, up to 2 hours, to allow the flavors to infuse.
Cook the Bangus:
- Heat a skillet or frying pan over medium-high heat. Add a tablespoon of cooking oil.
- Once the pan is hot, carefully place the marinated bangus skin-side down in the pan. Cook for about 8-10 minutes on each side, or until the fish is golden brown and cooked through. Use a spatula to carefully flip the fish halfway through cooking.
Serve Bangsilog:
- Optionally, fry eggs sunny-side up in the same pan.
- Serve the cooked bangus with fried eggs on top, alongside cauliflower rice or lettuce leaves if desired.
Nutritional Information (per serving, without optional sides):
- Calories: Approximately 300 kcal
- Protein: 25g
- Fat: 20g
- Carbohydrates: 2g
- Fiber: 0g
- Net Carbs: 2g
- Sugar: 0g
- Sodium: 600mg
Note: Nutritional values are approximate and may vary based on specific ingredients used and portion sizes.
This keto-friendly and sugar-free Bangsilog (Bangus) recipe offers a nutritious and flavorful alternative to the traditional Filipino breakfast favorite, highlighting the natural flavors of the fish while fitting into a low-carb lifestyle. Enjoy it with fried eggs and your choice of low-carb sides for a satisfying meal any time of day.
