Coconut Crusted Fish with Mango Salsa
Delicious Coconut Crusted Fish with Mango Salsa is a tropical delight, perfect for a light meal.
Equipment
- Baking Sheet
- Mixing Bowl
- shallow plate
Ingredients
Fish
- 4 fillets skinless flounder or cod or white fish of choice
- 1 large egg
- 0.5 cup breadcrumbs regular or gluten-free
- 0.5 cup unsweetened finely shredded coconut
- 0.5 teaspoon salt
- 0.5 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 0.25 teaspoon black pepper
- Olive oil to drizzle
Mango Salsa
- 1 cup chopped cherry tomatoes
- 1 large mango cubed
- 0.25 purple onion diced
- 1 jalapeno deseeded and diced
- 0.5 lime Juice from ½
- 0.25 teaspoon salt
- cilantro Handful
Instructions
Preparation
- Preheat your oven to 400 F.
- In a shallow plate, toss together the breadcrumbs, coconut flakes and spices.
- In a separate bowl, whisk together the egg. Add the fish fillets into the whisked egg bowl and toss together to coat.
- Layer a large baking sheet with parchment paper. Dip each fish fillet into the crumb plate to coat both sides, then place the fish onto the baking sheet and repeat until all fish is coated.
- Drizzle each piece with olive oil, and bake for about 15 minutes, depending on the thickness of the fish.
- While the fish bakes, toss together your mango salsa ingredients. Serve fresh over the fish with your choice of sides!
Nutrition
Serving: 1filletCalories: 300kcalCarbohydrates: 25gProtein: 22gFat: 15gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 60mgSodium: 410mgPotassium: 550mgFiber: 3gSugar: 6gVitamin A: 5IUVitamin C: 20mgCalcium: 2mgIron: 10mg
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