Coconut Crusted White Fish with Carrots

Coconut Crusted White Fish with Carrots

Coconut Crusted White Fish with Carrots
00
Serves: 4 servings
Prep Time: 20 m
Cook Time: 20 m

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

Directions

  1. Preheat oven to 400°F.
  2. Wash and peel carrots; cut into sticks then place onto a baking sheet.
  3. 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.
  4. 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).
  5. 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.
  6. 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.
  7. 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.
  8. While the fish cooks, dice mango and onion; toss together with chopped cilantro and the juice of one lime. Set aside.
  9. Serve fish topped with mango salsa; spritz with extra lime juice as desired. Serve carrots and rolls on the side.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 921 46%
  • Fat: 31 g 48%
  • Carb: 103 g 34%
  • Fiber: 13 g 52%
  • Protein: 61 g 122%
  • Sugar: 48 g
written by
Jackie

Leave a Review

Your email address will not be published. Required fields are marked *

Comments(4)
Victoria says:

This was lovely! I would have appreciated some guidance on how long it would take the fish to cook though.

Jackie says:

Hi Victoria,
Glad you liked it! For fish it becomes flakey after being cooked about 15 minutes. And even then, it can depend on the heat of your stove. I know for myself, I actually have one burner that I know cooks much quicker than the rest.

Dana says:

This was good but how do you get the coconut mixture to stick to the fish after it has already been coated with flour? Also, I had a ton of leftover flour and coconut mixture that had to get tossed in the trash. Such a waste.

Jackie says:

Hi Dana,
To keep the coating on, press it into the fish before you cook and as you cook, too. We had leftovers as well but that is pretty typical in recipes like this. You could alway make half the coating blends, and then put together more as needed, but most people, it is just best to make more than what is needed to avoid taking more time to get dinner on the table. Glad you liked it!

Healthy, Happy Eaters.
Join over 100k + subscribers and get family-friendly recipes, picky-eater strategies, lunch-packing tips and more, delivered each week to your inbox.
Healthy, Happy Eaters.
Join over 100k + subscribers and get family-friendly recipes, picky-eater strategies, lunch-packing tips and more, delivered each week to your inbox.