Crispy Coconut Crusted Fish
dinner

Crispy Coconut Crusted Fish

0 Servings
30 Minutes

The shredded coconut adds a fun tropical twist to this crispy fish, but you can substitute extra panko if desired. You can use salmon or any white fish here depending on your preference, but both taste great! The cooking time will depend on the thickness of the fish.

INGREDIENTS


  • 0.5
    Cup
    uncooked rice
  • 2
    fish fillets (170 g each)
  • 1
    Tablespoon
    olive oil
  • 0.5
    Cup
    panko
  • 0.5
    Cup
    shredded unsweetened coconut
  • 0.25
    Cup
    mayonnaise
  • 1
    Tablespoon
    Dijon mustard
  • Salt & pepper to taste
  • 2
    Cup
    broccoli florets
  • 2
    lime wedges, to serve
Lower Carb Option

Substitute another vegetable like steamed cauliflower or asparagus or more broccoli for the rice.

Plant-Based Option

Substitute cubed tofu for the fish and use vegan mayonnaise.

Gluten Free Option

Use a GF panko.

INSTRUCTIONS

1.

Preheat the oven to 425 F and line a baking sheet with parchment.

2.

In a small frying pan over medium heat add the olive oil; when the oil is hot, add the panko and stir until golden. Transfer to a shallow dish. In the same pan, toast the shredded coconut, keeping a careful eye on it to prevent it from burning. Once the shredded coconut has toasted, add it to the panko.

3.

In a separate shallow bowl, combine the mayonnaise and mustard and stir together to combine.

4.

To bread the fish, take a fillet and coat it with a thin layer of the mayonnaise mixture and transfer it to the panko/coconut mixture to coat. Place the fillet on the prepared baking sheet and repeat with the remaining fillets. Bake 10-15 minutes, until golden brown and the fish cooked (this time will depend on the thickness of your fish).

5.

While the fish is cooking, steam the broccoli in a small pot with water. Serve the fish with the cooked rice and steamed broccoli and a wedge of lime.

Nutrition Information

Calories
621 per serving
Carbs
66.8g per serving
Protein
31.4g per serving
Fat
26.3g per serving
Fiber
6.5g per serving
Sodium
543mg per serving
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