Pan-Fried Bangus Belly with Garlic and Vinegar Dipping Sauce

By AislePrompt Editorial · Published 2026-06-22 · Updated 2026-06-22

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Crisped milkfish belly pan-fried to golden perfection, served with a tangy garlic and vinegar dipping sauce that highlights Filipino coastal flavors. This Filipino-inspired seafood recipe, ready in about 25 minutes, pairs bangus (milkfish) belly fillets, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 3 Filipino cuisine 280 cal/serving

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Ingredients

1 lb bangus (milkfish) belly fillets
1 tsp salt
1/2 tsp, freshly ground black pepper
3 tbsp vegetable oil
4, minced garlic cloves
1/4 cup white vinegar
2 tbsp water
1 tbsp soy sauce
1/4 tsp red chili flakes

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Instructions

Step 1: Pat dry 1 lb bangus belly fillets with paper towels. Season both sides evenly with 1 tsp salt and 1/2 tsp freshly ground black pepper.
Step 2: Heat 3 tbsp vegetable oil in a large non-stick skillet over medium heat. When oil shimmers, carefully place the bangus fillets skin side down. Fry for 5-6 minutes until skin is golden brown and crisp.
Step 3: Flip the fillets and cook for another 3-4 minutes until fish is cooked through and flakes easily with a fork. Remove fish and place on paper towels to drain excess oil.
Step 4: In a small bowl, combine 1/4 cup white vinegar, 4 minced garlic cloves, 2 tbsp water, 1 tbsp soy sauce, and 1/4 tsp red chili flakes. Mix well to make dipping sauce.
Step 5: Serve the pan-fried bangus belly hot alongside the garlic-vinegar dipping sauce for a flavorful balance.