Farm-raised whole milkfish, also known as bangus, is a versatile white-fleshed fish with a mild, sweet flavor and delicate texture. This fish is sold whole and previously frozen, ready for a variety of cooking methods including grilling, baking, frying, or steaming. Milkfish has a flaky texture that holds its shape well during cooking, making it ideal for traditional Filipino dishes like inihaw na bangus (grilled milkfish), daing na bangus (marinated and fried), or rellenong bangus (stuffed milkfish).

Nutrition per 3 oz (85g) serving: 126 calories, 17g protein, 5.7g total fat (1.4g saturated fat), 0g carbohydrates, 44mg cholesterol, 61mg sodium. Excellent source of protein and vitamin B12 (120% DV), with significant amounts of niacin (vitamin B3), vitamin B6, selenium, and phosphorus. Rich in omega-3 fatty acids with a balanced fat profile.

Note: Whole milkfish contains approximately 180 very thin pin bones throughout the flesh, which is characteristic of the species. Proper preparation techniques can help manage these bones, or the fish can be carefully deboned before cooking.