Bangus Sisig
Flaky oven-baked milkfish tossed with red onions, green onions, soy sauce, and calamansi over white rice. All the sisig flavor, none of the guesswork — 36g of protein for 382 calories.
Macro Breakdown (Per Serving)
Sisig flavor, cutting-season macros
Sisig is usually a cheat-meal — sizzling pork, chopped fat, an egg on top. Swapping in bangus (milkfish) keeps everything you love about the dish — the char, the onions, the calamansi bite — and turns it into one of the leanest high-protein plates on this site.
Everything cooks in the oven, so there is no standing over a smoking pan. Bake, broil for the crisp, flake it up, and toss with the aromatics right before you eat.
Ingredients
- 2 unseasoned milkfish (bangus) — Seafood City carries them
- light pinch sinigang seasoning packet
- 1/2 tbsp garlic powder
- 2 tsp onion powder
- 1 tsp black pepper
- 2 tsp salt
- 1 small red onion, diced
- 1 bunch green onions, sliced
- 1/2 tbsp per serving soy sauce
- 1 per serving calamansi (or 1/2 tbsp lemon juice)
- optional chicharrones, crushed (adds calories)
Instructions
Season and bake. Preheat your oven to 350°F. Lay the bangus on a parchment-lined baking tray and season with the sinigang packet, onion powder, garlic powder, salt, and black pepper. Bake 25–35 minutes — ovens vary, so pull it at 145°F internal.
Broil for the crisp. Take the fish out and switch the oven to broil at 450°F. Broil on the top rack until the top is crispy, 2–5 minutes. Keep an eye on it — don't burn it!
Build the bowl. Plate 4 oz of cooked bangus and add a generous pinch of red onions and green onions. Hit it with 1/2 tbsp soy sauce and the juice of one calamansi (or 1/2 tbsp lemon juice). Mix it all together and serve with 5 oz of cooked white rice.
Optional crunch. Top with crushed chicharrones for extra crunch — just know it adds calories. For even more texture, pull all the meat off, air-fry the skin until super crispy, and crumble it over the top.
💡 Christian's Tips
- Watch the broiler. The line between crispy and burnt is about 60 seconds. Stay by the oven for the whole broil.
- Crispy-skin upgrade. Air-frying the skin separately gives you a chicharron-style topping using nothing but the fish you already cooked — free texture, no added calories.
Full Nutrition Facts
| Nutrient | Per Serving |
|---|---|
| Calories | 382 kcal |
| Protein | 36g |
| Total Carbohydrates | 46g |
| Total Fat | 6g |
Common Questions
What is bangus?
Bangus is milkfish, the national fish of the Philippines — mild, slightly sweet, and naturally oily enough to stay moist in the oven. Seafood City and most Asian markets carry it; ask for unseasoned.
Can I use another fish?
Yes — any flaky white fish works (tilapia and boneless bangus belly are the easiest swaps), though macros will shift slightly. The seasoning and method stay the same.
Is this real sisig?
It's a lean take on the classic. Traditional sisig is made with pork; bangus sisig is a well-known Filipino variation that keeps the onions, citrus, and char while cutting most of the fat.
