Hashtag #PanlasangPinoy! No need to look any further. Here’s a quick and easy way to treat your taste buds. The Marinated Bangus recipe combines marinated tofu, a crispy strip of nori, and a tasty mix of spices. It’s all done in the simplest way!
Exploring additional healthy Filipino recipes? Sample my Best Ever Tofu Adobo Rice, Vegan Bistek, and Vegan Pancit Canton.
Jump to:
What is Marinated Bangus?
Marinated Bangus is a Filipino dish made with milkfish. It’s soaked in a flavorful vinegar-based marinade. The fish is often seasoned with garlic, black pepper, and sometimes chilies. These spices add a little heat. It’s a classic Filipino recipe. It’s also a staple in many homes. The result is a savory, tangy fish. It’s usually fried until crispy.
History of Marinated Bangus
Marinated Bangus likely started in coastal Filipino towns. These areas commonly farm milkfish or bangus. Locals began marinating fish in vinegar and spices. This helped preserve the fish before refrigerators existed. The dish became popular because it was easy to make. It was full of flavor and also budget-friendly. Over time, it spread across the Philippines. It became a well-loved and familiar dish.
When is this Dish Typically Enjoyed?
Marinated Bangus is usually eaten as a regular meal. People enjoy it for breakfast, lunch, or dinner. It’s not just for special occasions. It's especially common in everyday breakfasts with garlic rice and eggs. It’s not tied to any holiday. But many eat it during Holy Week when people avoid meat. It’s a comforting dish that shows up year-round!
Health Benefits of Bangus (Milkfish)
- Rich in Omega-3 fatty acids for heart health
- High protein content supports muscle development
- Essential nutrients like Vitamin B12 for energy
- Selenium boosts immune function
- Low in saturated fat, promoting overall cardiovascular health
Substitutions
- Firm tofu – Use tempeh or banana blossom for a different vegan fish texture.
- Nori – Swap with soaked kombu or seaweed flakes for a similar flavor.
- Canned shiitake mushrooms – Use rehydrated dried shiitake; soak in hot water for 15 minutes.
- Black rice vinegar – Use cane vinegar or apple cider vinegar for a tangy profile.
- Cornstarch – Use rice flour or arrowroot powder for crispiness.
Recipe Variations
- Baked version – Bake marinated tofu at 400°F (200°C) for 25–30 minutes, flipping halfway.
- Spicy bangus – Add more chilies or a dash of chili oil to the marinade.
- Bangus rice bowl – Serve over garlic fried rice with pickled veggies and a lemon wedge.
- Soy-free version – Use jackfruit or eggplant as the base and a tamari-free marinade.
Storage
- In the Fridge: Store leftovers in an airtight container. It stays fresh for up to 3 days.
- In the Freezer: You can freeze it, but tofu texture may change slightly. Reheat in an oven or air fryer for best results.
- On the Counter: It’s best eaten right after frying. That way, it stays crispy. Refrigerate leftovers quickly.
Ingredients
Listed below are all the ingredients you will need:
- firm tofu
- sheets of nori
- canned shiitake mushrooms
- water
- black rice vinegar
- ground black pepper
- salt
- garlic cloves
- chopped chilies
- cornstarch
- vegetable oil
See recipe card for quantities.
Instructions
To begin, place one sheet of nori, shiitake mushrooms, and water into a high-speed blender. Subsequently, blend the ingredients for 7 seconds.
Following the blending process, transfer the mixture into a mixing bowl. Then, add black rice vinegar, salt, minced cloves of garlic, ground black pepper, and chopped chilies. Set this flavorful liquid blend aside for later use.
Now, cut the block of tofu into four slices. Using chopsticks, carefully cut the tofu slices horizontally, creating a pocket for the marinade.
Once the tofu is prepared, place all the slices in a tray together with the vinegar and mushroom mixture. Allow them to marinate for a minimum of 2 hours or, for a more intense flavor, overnight.
Meanwhile, cut the remaining nori sheet into strips resembling a bangus belly.
Position these nori strips on one side of each tofu slice.
Are you ready for the next step? Dredge the tofu slices in the cornstarch, ensuring an even coating.
In a hot oil-filled pan, fry the tofu slices until they achieve a golden, crispy exterior.
Finally, serve your Marinated Bangus immediately for a delightful dining experience!
Hint: Use chopsticks as a guide when slicing tofu to avoid cutting through completely - it helps keep the bangus look and texture.
⭐ Top Tip
Let the tofu marinate as long as possible to absorb all the deep umami flavors. Overnight is best. When frying, make sure the oil is hot enough to crisp the outside without overcooking the center. And don't skip the nori! It adds that signature “seafood” aroma and taste.
FAQ
More Recipes
Want to try other fish and vegan recipes? Check down here:
Vegan Marinated Bangus
Ingredients
- 16 oz Firm tofu
- 2 sheets Nori seaweed, divided
- ½ cup Canned shiitake mushrooms drained
- ¼ cup Water
- 1 cup Black rice vinegar
- ¼ teaspoon Ground black pepper
- 1 ¼ teaspoons Salt
- 8 cloves Garlic minced
- 1 tablespoon Chopped chilies
- ¼ cup Cornstarch
- ½ cup Vegetable oil
Instructions
Make the Marinade:
- In a high-speed blender, blend 1 sheet of nori, drained shiitake mushrooms, and water for about 7 seconds.
- Transfer the mixture to a mixing bowl. Add black rice vinegar, salt, minced garlic, ground black pepper, and chopped chilies. Stir and set aside.
Prepare the Tofu:
- Cut the tofu block into 4 thick slices.
- Slice each tofu piece horizontally using chopsticks as a guide to prevent cutting all the way through.
- Place all tofu slices in a tray and pour over the marinade. Let sit for at least 2 hours or overnight in the fridge.
Assemble and Fry:
- Cut the remaining nori sheet into thin strips to resemble bangus belly skin. Place one strip on each marinated tofu slice.
- Dredge each tofu slice in cornstarch until evenly coated.
- Heat oil in a skillet over medium heat. Fry tofu slices until golden and crispy, about 3–4 minutes per side.
Serve:
- Serve hot with rice, suka (vinegar dipping sauce), or steamed vegetables.
Watch The Recipe Video!
Storytelling Time!
Instead of using the usual fish-based marinade, I built this vegan dish around firm tofu, which gives each bite a hearty texture. I tried to recreate the umami-rich flavor profile of the original bangus sauce by adding a mix of nori and shiitake mushrooms to the dish.
And let me tell you, it's so good. The tofu soaks up the flavors, making a dish that's tasty and filling all by itself. If you want a plant-based dish that doesn't skimp on taste or tradition, try this Vegetarian Marinated Bangus and see for yourself how delicious it is!
Elie says
Wow! 🤩 I cannot to try this!
Lainey says
Go ahead, Elie. This easy and healthy recipe is worth the try. I have more delicious recipes here that you might want to try, too. Enjoy browsing! 🙂
Sweet says
Ooooooooh! I love bangus. I'm going to try this!