Pan-Seared Bangus with Garlic and Vinegar Dipping Sauce

By AislePrompt Editorial · ·

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.

Filipino milkfish pan-seared until golden and served with a tangy garlic and vinegar dipping sauce that highlights its rich flavor. This Filipino-inspired seafood recipe, ready in about 25 minutes, pairs salt, black pepper, vegetable oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, 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 4 Filipino cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 1 whole cleaned and butterflied milkfish, then season both sides evenly with 1 tablespoon salt and 1 teaspoon ground black pepper.
  2. Step 2: Heat 1/4 cup vegetable oil in a large nonstick skillet over medium-high heat until shimmering. Carefully place the fish skin-side down and cook for 5-6 minutes until the skin is crisp and golden.
  3. Step 3: Flip the fish gently and cook for another 4-5 minutes until the flesh is opaque and cooked through. Remove fish and set aside on a serving plate.
  4. Step 4: In a small bowl, combine 5 finely minced garlic cloves, 1/4 cup white vinegar, 2 tablespoons water, and 1/4 teaspoon red chili flakes for a tangy dipping sauce. Let it sit for 5 minutes to mellow.
  5. Step 5: Serve the pan-seared bangus hot with the garlic vinegar dipping sauce on the side.

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