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Coconut Crusted White Fish with Carrots

By Jackie
Published on September 11, 2018
1 Comment
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Picky eaters love this crispy fish coated in coconut and topped with a colorful fresh fruit salsa!

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4.1 from 8 votes

Coconut Crusted White Fish with Carrots

Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Main Course
Cuisine: American
Servings: 4
Calories: 841kcal

Ingredients

  • 3 large egg
  • 1 tablespoon water
  • 3/4 cup flour, all-purpose
  • 1 1/4 cup panko (Japanese bread crumbs)
  • 1 1/4 cup coconut flakes
  • 3/4 teaspoon paprika
  • 12 ounce white fish fillet
  • 4 tablespoon olive oil
  • 2 medium mango
  • 1/2 medium onion, red
  • 1/4 cup cilantro
  • 3 medium lime

Serve With

  • 8 medium carrot
  • 2 teaspoon mustard, ground
  • 3 tablespoon honey
  • 1/8 teaspoon salt
  • 4 medium rolls, dinner, wheat

Instructions

  • Preheat oven to 400°F.
  • Wash and peel carrots; cut into sticks then place onto a baking sheet.
  • Whisk together ground mustard, honey and salt. Drizzle half the mixture evenly over the carrots. Bake for 15-20 minutes until tender; remove from oven and drizzle with remaining honey-mustard. Cover with foil until ready to serve.
  • In a shallow bowl, whisk together the eggs and water; set aside. Place the flour in a shallow dish, large enough to spread out for dredging. Mix the Panko, coconut and paprika in a separate shallow dish (pie plates work great).
  • Dip each fish filet into the egg wash, then the flour, and finally into the coconut mixture, making sure to coat both sides. Set onto plate.
  • Heat oil in a large skillet over medium heat for 3-5 minutes. This will ensure hot oil and a nice crispy coating on the fish.
  • Place each fillet into the hot oil, being sure to not over-crowd the fish.  If needed, cook only 1-2 pieces at a time, adding more oil if needed.
  • While the fish cooks, dice mango and onion; toss together with chopped cilantro and the juice of one lime. Set aside.
  • Serve fish topped with mango salsa; spritz with extra lime juice as desired. Serve carrots and rolls on the side.

Nutrition

Calories: 841kcal | Carbohydrates: 112g | Protein: 32g | Fat: 33g | Saturated Fat: 11g | Cholesterol: 191mg | Sodium: 552mg | Fiber: 14g | Sugar: 47g
Keyword : Coconut Crusted White Fish with Carrots

www.superhealthykids.com

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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