Description
Discover the vibrant flavors of the tropics with this Tropical Coconut Crusted Fish with Mango Salsa. This delightful dish features flaky white fish coated in a crunchy coconut crust, paired with a refreshing mango salsa that brightens every bite. Perfect for family dinners or entertaining guests, this recipe is not only quick to prepare but also offers a healthy option loaded with protein and good fats. Serve it over greens, in tacos, or alongside rice for a deliciously versatile meal.
Ingredients
Scale
- 1½ lbs white fish fillets (cod, halibut, or tilapia)
- 1 cup unsweetened shredded coconut
- ½ cup panko breadcrumbs
- 2 beaten eggs
- ½ cup almond or coconut flour
- 1 ripe mango (diced)
- ½ red bell pepper (finely chopped)
- Juice of 1 lime
- Seasonings: garlic powder, smoked paprika, sea salt
Instructions
- Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Set up three shallow dishes: one with flour, one with beaten eggs, and one with a mixture of coconut, panko breadcrumbs, garlic powder, smoked paprika, and sea salt.
- Pat the fish dry and coat each fillet first in flour, then egg, followed by the coconut mixture.
- Place coated fillets on the baking sheet and lightly spray with olive oil. Bake for 16–18 minutes until golden brown.
- While fish bakes, combine diced mango, red bell pepper, lime juice, cilantro, salt, and pepper in a mixing bowl to make salsa.
- Serve baked fish topped with mango salsa.
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Category: Main
- Method: Baking
- Cuisine: Tropical
Nutrition
- Serving Size: 1 fillet (150g)
- Calories: 300
- Sugar: 4g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 3g
- Protein: 20g
- Cholesterol: 180mg