Description
A delicious and crispy Coconut Crusted Fish baked to perfection and served with a fresh and vibrant mango salsa. This recipe combines the tropical sweetness of coconut and mango with aromatic spices for a flavorful, easy-to-make main course perfect for a healthy dinner.
Ingredients
Scale
Fish and Coating
- 4 fillets skinless flounder or cod, or white fish of choice
- 1 large egg
- 1/2 cup breadcrumbs, regular or gluten-free
- 1/2 cup unsweetened finely shredded coconut
- 1/2 tsp salt
- 1/2 tsp cumin
- 1 tsp paprika
- 1 tsp garlic powder
- 1/4 tsp black pepper
- Olive oil, to drizzle
Mango Salsa
- 1 cup chopped cherry tomatoes
- 1 large mango, cubed
- 1/4 purple onion, diced
- 1 jalapeno, deseeded and diced
- Juice from 1/2 a lime
- 1/4 tsp salt
- Handful of cilantro
Instructions
- Preheat Oven: Preheat your oven to 400 degrees Fahrenheit to prepare for baking the fish.
- Prepare Coating: In a shallow plate, combine the breadcrumbs, shredded coconut, salt, cumin, paprika, garlic powder, and black pepper to create the coating mixture.
- Coat Fish: Whisk the egg in a separate bowl. Dip each fish fillet into the egg mixture to coat thoroughly, then press both sides into the breadcrumb and coconut mixture until evenly coated.
- Arrange for Baking: Line a large baking sheet with parchment paper. Place the coated fish fillets onto the sheet, spacing them evenly. Drizzle olive oil over each piece for crispiness.
- Bake Fish: Bake the fish in the preheated oven for 15 minutes, or until the coating is golden and fish flakes easily with a fork, adjusting according to thickness.
- Prepare Mango Salsa: While the fish is baking, combine chopped cherry tomatoes, cubed mango, diced purple onion, jalapeno, lime juice, salt, and cilantro in a bowl. Toss gently to mix flavors.
- Serve: Serve the baked coconut crusted fish with a generous topping of the fresh mango salsa and your choice of side dishes.
Notes
- Use gluten-free breadcrumbs to make this recipe gluten-free.
- The choice of white fish can be substituted with tilapia or halibut depending on availability.
- Adjust the jalapeno amount in the salsa according to your preferred spice level.
- For extra crispiness, broil the fish for the last 1-2 minutes but watch closely to prevent burning.
- Olive oil drizzle can be substituted with coconut oil for a more tropical flavor.
Nutrition
- Serving Size: 1 fillet with salsa
- Calories: 320 kcal
- Sugar: 8 g
- Sodium: 450 mg
- Fat: 15 g
- Saturated Fat: 6 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 25 g
- Cholesterol: 75 mg
