12. April 2026

Perfect Filipino Bangus

We have a firm Bangus fish and in our opinion is best cooked on a BBQ grill. There are indoor BBQ's great for winter cooking. Griddle pans are also a good option and perfect when the fish has been marinated. Another fantastic method for enjoying Bangus fish is through baking. Baking Bangus in the oven allows the fish to retain its natural flavors while infusing it with the herbs, spices, or marinades of your choice. Wrapped in foil or parchment paper, this cooking method helps lock in moisture, ensuring the fish remains tender and juicy, making it a crowd-pleasing option for casual dinners or elegant gatherings.

Why eat Bangus?

• High in Omega-3 Fatty Acids: Bangus is a rich source of omega-3s, which help reduce inflammation, improve heart health, and support brain function.
• Protein-Packed: With a high protein content, bangus helps with muscle repair, immunity, and overall energy.
• Low in Saturated Fat: Compared to red meats, bangus contains less saturated fat, which is beneficial for maintaining healthy cholesterol levels.
• Vitamins and Minerals: It provides B vitamins, especially B12, and essential minerals like calcium and phosphorus for strong bones.
• Versatile and Flavourful: Its mild flavour pairs well with various spices, sauces, and cooking methods, making it adaptable in different dishes.

Ingredients  (Serves 1 each plus sides)

• 1 Whole Bangus
• 2 tbsp olive oil or butter
• 1 lemon zest and sliced
• 2 tsp Freeze Dried Parsley
• 1 tsp salt
• 1/2 tsp Ground Black Pepper powder

Instructions 

Preheat the grill to high heat (225C/450F).

Whisk together the olive oil, lemon zest, dried parsley, salt, and pepper. Add the bangus and rub the mixture all over them.

Place the fish on the grill, skin side down. Close the grill top and turn the heat down to 175C/325F.

Cook the fish for 10 minutes, then open the grill top, flip the fish using a rubber spatula, and cook for another 5 minutes.

Remove the fish from the grill and slice into individual portions and serve it with some fresh lemon slices.

Also good with a Mango Chilli Honey dipping sauce