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Coconut Crusted Fish with Mango Salsa

Coconut Crusted Fish with Mango Salsa for a Tropical Feast

This Coconut Crusted Fish with Mango Salsa is a gluten-free and easy-to-make dish that transforms dinner into a tropical feast.
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Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Tropical
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish Coating
  • 4 fillets White Fish Choose from cod, halibut, or tilapia; salmon or mahi-mahi can be substitutes.
  • 1 cup Coconut Flakes Use unsweetened or sweetened.
  • 1 cup Panko Breadcrumbs Opt for gluten-free panko for a gluten-free version.
  • 1/2 cup Flour Consider whole wheat or gluten-free flour alternatives.
  • 2 large Eggs Flax eggs can be used as a vegan option.
  • 1 teaspoon Garlic Powder Fresh garlic can be used for a more intense flavor.
  • 1 teaspoon Paprika Smoked paprika can be substituted for a kick.
  • 1 teaspoon Salt Kosher or sea salt is recommended.
For the Mango Salsa
  • 1 large Mango Can swap for pineapple or peaches.
  • 1 tablespoon Lime Juice Fresh lime juice is preferred.

Equipment

  • oven
  • baking sheet
  • Parchment paper
  • Shallow dishes
  • mixing bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. Set up three shallow dishes with flour, beaten eggs, and a mixture of coconut flakes and panko breadcrumbs seasoned with garlic powder, paprika, and salt.
  3. Pat your fish dry, then dredge each fillet in flour, dip into eggs, and coat in the coconut and panko mixture.
  4. Transfer the breaded fish to the baking sheet, lightly spray with oil, and bake for 16-18 minutes until golden brown and flaky.
  5. Dice the mango, mix with lime juice and a pinch of salt in a bowl, and refrigerate until serving.
  6. Serve the baked fish topped with mango salsa and enjoy!

Nutrition

Serving: 1fillet with salsaCalories: 350kcalCarbohydrates: 30gProtein: 25gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 3gSugar: 6gVitamin A: 200IUVitamin C: 30mgCalcium: 20mgIron: 1.5mg

Notes

Make sure to pat the fish dry before breading for better adhesion of the coconut crust. Reheat leftovers in the oven to maintain crispiness.

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