Pan-Seared Bangus with Tomato-Onion Salsa
Fresh milkfish fillets pan-seared to golden perfection, topped with a bright and tangy tomato-onion salsa for a refreshing Filipino seafood dish. This filipino-inspired seafood ready in about 22 minutes blends salt, black pepper, vegetable oil into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 2, so a small batch covers several meals across the week without taking over the fridge. 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.
Ingredients
- 2 fillets (about 1 lb total) bangus (milkfish) fillets, deboned
- 1 tsp salt
- 1/2 tsp black pepper
- 3 tbsp vegetable oil
- 2 medium ripe tomatoes, diced
- 1 small red onion, finely chopped
- 2 tbsp calamansi juice (or fresh lemon juice)
- 2 tbsp fresh cilantro, chopped
- 1/2 tsp sugar
Instructions
- Step 1: Pat 2 bangus fillets dry and season both sides with 1 tsp salt and 1/2 tsp black pepper evenly.
- Step 2: Heat 3 tbsp vegetable oil in a large non-stick skillet over medium heat. When hot, add fillets skin-side down and cook for 5-6 minutes until the skin is crisp and golden.
- Step 3: Flip the fillets carefully and cook for another 3-4 minutes until fish is cooked through and flakes easily.
- Step 4: Meanwhile, combine 2 diced tomatoes, 1 finely chopped red onion, 2 tbsp calamansi juice, 2 tbsp chopped cilantro, and 1/2 tsp sugar in a bowl. Mix gently to make the salsa.
- Step 5: Serve the bangus fillets topped with the tomato-onion salsa immediately while hot.
Frequently asked questions
How long does Pan-Seared Bangus with Tomato-Onion Salsa take to make?
Total time is about 22 minutes (10 min prep + 12 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Bangus with Tomato-Onion Salsa?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Pan-Seared Bangus with Tomato-Onion Salsa?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Bangus with Tomato-Onion Salsa for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Pan-Seared Bangus with Tomato-Onion Salsa?
Filipino seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
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