Description
This Coconut Crusted Fish with Mango Salsa is a vibrant and flavorful dish that combines crispy, golden-baked fish fillets coated in coconut and spices, topped with a fresh and zesty mango salsa. Perfect for a light and healthy main course with a touch of tropical flair.
Ingredients
Scale
Fish
- 4 skinless flounder or cod fillets, 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 F (204 C) 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, mixing well to combine all spices evenly.
- Coat Fish in Egg: In a separate bowl, whisk the egg thoroughly. Dip each fish fillet into the whisked egg, ensuring full coating.
- Coat Fish in Breadcrumb Mixture: Immediately after the egg bath, press each fillet into the breadcrumb and coconut mixture, coating both sides fully. Place each coated fillet on a parchment-lined baking sheet.
- Drizzle and Bake: Drizzle olive oil over each fish fillet to aid crispiness and bake in the preheated oven for about 15 minutes until cooked through and golden, adjusting for thickness as needed.
- Prepare Mango Salsa: While the fish is baking, combine cherry tomatoes, mango cubes, diced purple onion, diced jalapeno, lime juice, salt, and cilantro in a bowl. Toss gently to mix flavors.
- Serve: Serve the baked coconut crusted fish topped with fresh mango salsa alongside your preferred sides for a complete meal.
Notes
- Use gluten-free breadcrumbs to make this dish gluten-free if preferred.
- Adjust the jalapeno amount in the salsa according to your spice tolerance.
- For extra crispiness, broil the fish for 1-2 minutes at the end of baking, watching carefully to avoid burning.
- Pair with a light salad or steamed vegetables for a balanced meal.
- Ensure the mango is ripe and sweet for the best salsa flavor.
Nutrition
- Serving Size: 1 fillet with salsa
- Calories: 320 kcal
- Sugar: 8 g
- Sodium: 400 mg
- Fat: 15 g
- Saturated Fat: 8 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 3 g
- Protein: 28 g
- Cholesterol: 75 mg
