Coconut Crusted White Fish with Carrots
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Coconut Crusted White Fish with Carrots
Print Pin RatePrep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
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.
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Nutrition
Calories: 841kcal | Carbohydrates: 112g | Protein: 32g | Fat: 33g | Saturated Fat: 11g | Cholesterol: 191mg | Sodium: 552mg | Fiber: 14g | Sugar: 47g
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1 Comments
My picky non-fish eating kid ate this and wanted more. Whole family enjoyed it