Fish, milkfish, raw

Milkfish, known as bangus in the Philippines where it is a staple, has soft, milky-white flesh and a notoriously bony structure that home cooks work around by deboning the fish or slow-frying it until the small bones soften. Whole milkfish is often marinated in vinegar, garlic, and peppercorns and simmered in a sour paksiw style, smoked as daing, or stuffed and grilled as rellenong bangus. Deboned fillets are simpler to work with for quick pan-frying or baking, and the fish takes well to citrus, soy, and chili-based marinades that cut through its slightly oily richness. Grilled over charcoal and served with a dipping sauce of vinegar, garlic, and chili, it also makes a simple weeknight main alongside steamed rice.

When buying fresh milkfish, look for clear eyes, bright red gills, and firm flesh that springs back when pressed; use it within a day or two or freeze it. Deboned or butterflied cuts sold at Asian markets save prep time for a weeknight meal, since the bones are the main obstacle to quick cooking. At 148 calories and 20.5 grams of protein per 100 grams (85 grams per serving), it is a solid lean-protein choice to build a rice-and-vegetable plate around, with protein reaching 41% of the daily value and moderate fat at 6.73 grams per 100 grams keeping it from tasting dry when cooked with care.