Stuffed Milkfish Recipe (Rellenong Bangus)

Introduction to Milkfish (Bangus)

Milkfish, known locally as bangus, holds the title of the national fish of the Philippines. This versatile fish is a staple in Filipino cuisine and is also popular in other Southeast Asian countries like Indonesia and Taiwan. Milkfish are characterized by their bright silver scales, slender bodies, and can grow up to two feet in length. They thrive in various water environments, including freshwater lakes, brackish water, and saltwater.

Nutritional Value and Popularity

Milkfish is not only delicious but also nutritious. It is rich in protein, omega-3 fatty acids, and essential vitamins and minerals. According to the Food and Agriculture Organization (FAO), the global production of milkfish reached approximately 1.2 million metric tons in 2018, with the Philippines being one of the top producers (FAO).

Ingredients for Stuffed Milkfish (Rellenong Bangus)

To prepare this delectable dish, you will need the following ingredients:

• 1 large-sized bangus (milkfish)
• 1 onion, finely chopped
• 4 cloves garlic, minced
• 1 small carrot, diced
• 1 box raisins (optional)
• 2 tomatoes, chopped
• 1 large raw egg
• 1 tsp. monosodium glutamate (MSG) (optional)
• 1 tsp. salt
• ½ tsp. Worcestershire sauce
• 1 green bell pepper, finely chopped
• 2 tbsp. flour
• Cooking oil for frying

Step-by-Step Preparation

Preparing the Fish

1. Scrape and Clean: Begin by scraping off the fish scales and cleaning the fish thoroughly.
2. Loosen the Meat: Gently pound the fish using the flat side of a knife to loosen the meat from the skin.
3. Separate the Meat: Break the big bone at the nape and tail. Insert the handle of an aluminum kitchen turner (sandok) through the fish neck and gently scrape down between the meat and the skin.
4. Remove the Meat: Once the meat is entirely separated from the skin, remove the handle, squeeze, and push out the meat (with the big bone) from the tail through the head.

Marinating and Cooking

1. Marinate: Marinate the fish skin and head with soy sauce and calamansi (lime) juice. Set aside.
2. Boil and Flake: Boil the fish meat in a little water, drain, pick out the bones, and flake the meat.
3. Sauté: In a pan, sauté garlic until brown. Add onions and tomatoes, then stir in the fish meat, carrot, and bell pepper. Season with salt, MSG, ground pepper, and Worcestershire sauce. Add raisins if desired.
4. Mix and Fill: Transfer the cooked mixture to a plate and let it cool. Add the raw egg and flour to the mixture. Fill the bangus skin with the mixture.

Cooking and Serving

1. Wrap and Fry: Wrap the stuffed bangus in wilted banana leaves or aluminum foil. Fry until golden brown.
2. Cool and Slice: Allow the fish to cool before slicing.
3. Garnish and Serve: Garnish with sliced fresh tomatoes, spring onions, or parsley. Serve with ketchup.

Interesting Facts About Milkfish

• Longevity: Milkfish can live up to 15 years in the wild.
• Cultural Significance: In the Philippines, milkfish is often associated with celebrations and special occasions.
• Economic Impact: The milkfish industry significantly contributes to the economy of the Philippines, providing livelihoods for many coastal communities (Philippine Statistics Authority).

Conclusion

Rellenong Bangus is a testament to the rich culinary heritage of the Philippines. This stuffed milkfish recipe is not only a treat for the taste buds but also a nutritious and wholesome meal. Whether you're a seasoned cook or a beginner, this detailed guide will help you create a delicious and authentic Filipino dish that your family and friends will love.

For more Filipino recipes and culinary inspiration, visit Panlasang Pinoy.

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