Ingredients with Measurements:
- 4 white fish fillets (such as cod or tilapia)
- 1 cup shredded coconut
- 1/2 cup panko breadcrumbs
- 1/4 cup all-purpose flour
- 1 tsp salt
- 1/2 tsp black pepper
- 2 eggs, beaten
- 2 tbsp vegetable oil
- 1 ripe mango, peeled and diced
- 1/2 red onion, diced
- 1/2 red bell pepper, diced
- 1 jalapeno pepper, seeded and minced
- 1/4 cup chopped fresh cilantro
- 2 tbsp lime juice
- Salt and pepper to taste
Special equipment needed:
- Baking sheet
- Parchment paper
- Mixing bowls
- Non-stick skillet
Step-by-step instructions:
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. In a shallow dish, mix together the shredded coconut, panko breadcrumbs, flour, salt, and black pepper.
3. In another shallow dish, beat the eggs.
4. Dip each fish fillet into the egg mixture, then coat it in the coconut mixture, pressing the mixture onto the fish to make sure it sticks.
5. Heat the vegetable oil in a non-stick skillet over medium-high heat. Add the fish fillets and cook for 2-3 minutes on each side until golden brown.
6. Transfer the fish fillets to the prepared baking sheet and bake for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
7. While the fish is baking, make the mango salsa. In a mixing bowl, combine the diced mango, red onion, red bell pepper, jalapeno pepper, cilantro, lime juice, salt, and pepper.
8. Serve the coconut-crusted fish with the mango salsa on top.
Time:
Preparation time: 15 minutes
Cooking time: 15 minutes
Temperature:
Preheat oven to 400°F.
Serving size:
This recipe serves 4.
Nutritional information:
Calories: 380
Fat: 19g
Saturated Fat: 10g
Cholesterol: 130mg
Sodium: 790mg
Carbohydrates: 23g
Fiber: 4g
Sugar: 12g
Protein: 29g
Substitutions for ingredients:
- Instead of white fish fillets, you can use salmon or shrimp.
- Instead of shredded coconut, you can use almond flour or crushed cornflakes.
- Instead of panko breadcrumbs, you can use regular breadcrumbs or crushed crackers.
- Instead of red onion, you can use shallots or green onions.
- Instead of red bell pepper, you can use yellow or orange bell pepper.
Variations:
- Add some spice to the coconut mixture by adding a pinch of cayenne pepper or chili powder.
- Use different fruits for the salsa, such as pineapple or papaya.
- Add some avocado to the salsa for a creamy texture.
- Serve the fish with a side of rice or quinoa.
Tips and tricks:
- Make sure to press the coconut mixture onto the fish fillets to make sure it sticks.
- Use a non-stick skillet to prevent the fish from sticking to the pan.
- Make the mango salsa ahead of time and store it in the fridge until ready to use.
- If the fish fillets are thick, you may need to bake them for a few extra minutes.
Storage instructions:
Leftover fish can be stored in an airtight container in the fridge for up to 3 days.
Reheating instructions:
To reheat the fish, place it in a preheated oven at 350°F for 10-15 minutes, or until heated through.
Presentation ideas:
Serve the fish on a bed of greens or with a side of rice. Garnish with fresh cilantro or lime wedges.
Garnishes:
Fresh cilantro, lime wedges
Pairings:
This dish pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
Rice, quinoa, roasted vegetables, or a side salad.
Troubleshooting advice:
- If the coconut mixture is not sticking to the fish, try patting the fish dry with a paper towel before coating it.
- If the fish is not cooking through in the oven, try baking it for a few extra minutes.
Food safety advice:
Make sure to cook the fish to an internal temperature of 145°F to ensure it is safe to eat.
Food history:
Coconut-crusted fish is a popular dish in the Caribbean and Southeast Asia, where coconut is a common ingredient in many dishes.
Flavor profiles:
This dish is sweet and savory, with a crispy coconut crust and a tangy mango salsa.
Serving suggestions:
Serve the fish with a side of rice or quinoa and a side salad for a complete meal.
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