Milkfish (Bangus)

Milkfish (Bangus): Nutrition, History and Cooking Guide

Milkfish (Chanos chanos), known as bangus in the Philippines, awa in Hawaii, and sabahii in Middle Eastern and East African markets, is the sole living member of the family Chanidae and is the national fish of the Philippines. It has been farmed in elaborate brackish-water fishponds across the Philippines, Indonesia, and Taiwan for over five hundred years — the traditional tambak system of Southeast Asian coastal aquaculture was developed primarily around milkfish long before modern aquaculture methods. The milkfish is deeply embedded in Filipino food culture: it appears in the most beloved national dishes, is served at celebrations, and is considered by many Filipinos to be their most important food fish. Sinigang na bangus (milkfish in tamarind sour soup) is one of the great Filipino soups; daing na bangus (vinegar-marinated fried milkfish) is a beloved everyday preparation; and bangus sisig (grilled and chopped milkfish belly) is a popular appetiser. The fish's complex bone structure — with over three hundred fine bones — is the main challenge in preparation, and boneless bangus products, where all bones have been removed by specialist workers, command premium prices in Filipino and international markets. The belly of the milkfish, fattier and richer than the rest of the fish, is the most prized portion.

Nutritional Value of Milkfish

Milkfish provides 148 kcal and 20.5 g of protein per 100 g, with 6.7 g of fat — moderately fatty, contributing to its flavourful, satisfying character. It delivers complete protein, omega-3 fatty acids, B12, niacin, selenium, and phosphorus in meaningful quantities. The belly portion is fattier and more calorie-dense than the rest of the fish.

Health Benefits of Milkfish

Milkfish provides good-quality complete protein alongside omega-3 fatty acids from its moderate fat content. B12 supports neurological health; selenium supports thyroid function. Its omega-3 content is meaningful without approaching the levels of dedicated oily fish like mackerel or sardines. Farmed milkfish from responsible Philippine and Indonesian aquaculture is a well-established, sustainable product with centuries of proven farming tradition.

How to Select and Store Milkfish

Milkfish is available from Filipino, Indonesian, and broader Asian grocery stores in the UK, typically sold whole (fresh or frozen) or as boneless fillets. Whole fish should have clear eyes, firm flesh, and a clean smell. Boneless bangus is more convenient and widely sold frozen. Refrigerate for up to two days; freeze for up to three months.

How to Cook Milkfish

For daing na bangus (the most universally loved preparation): butterfly the fish or use boneless fillets, marinate overnight in white cane vinegar, crushed garlic, black pepper, and salt. Fry skin-side down in oil until the skin is deep golden and crispy — the skin crisps magnificently and is excellent eating. For sinigang: simmer the fish in tamarind broth with tomatoes, onions, kangkong (water spinach), and long beans for fifteen minutes. For a simple preparation: season, brush with oil, and grill for four to five minutes per side. The belly portion suits grilling and is particularly prized when charred slightly over charcoal.