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Tropical Coconut Crusted Fish with Mango Salsa

Tropical Coconut Crusted Fish with Mango Salsa Bliss

Delight in a gluten-free Tropical Coconut Crusted Fish with Mango Salsa, perfect for summer meals.
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Prep Time 20 minutes
Cook Time 18 minutes
Cooling Time 5 minutes
Total Time 43 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American, Tropical
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (such as cod) Can substitute with salmon or mahi-mahi
  • 1/2 cup Flour (all-purpose or gluten-free)
For the Coating
  • 1 cup Shredded Coconut Sweetened or unsweetened based on taste
  • 1/2 cup Panko Breadcrumbs Use gluten-free for a gluten-free dish
  • 1 teaspoon Garlic Powder Optional, enhances flavor
  • 1 teaspoon Paprika Can swap for cayenne for more heat
  • 1 teaspoon Salt
  • 1 large Egg Acts as a binding agent
For the Mango Salsa
  • 1 cup Mango Freshly diced
  • 1/4 cup Cilantro Omit if not a fan
  • 1/4 cup Red Onion Finely diced
  • 2 tablespoons Lime Juice Freshly squeezed

Equipment

  • Oven
  • Baking sheet
  • Parchment paper
  • shallow dishes
  • medium bowl

Method
 

Cooking Instructions
  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. Set up dredging stations with flour in one dish, beaten eggs in another, and combine shredded coconut, panko, garlic powder, paprika, and salt in the third dish.
  3. Pat the white fish dry, dredge in flour, dip in egg, and press into the coconut-panko mixture until fully coated.
  4. Place the coated fish on the baking sheet, lightly spray with olive oil, and bake for 16-18 minutes, flipping halfway through.
  5. Prepare the mango salsa by mixing diced mango, chopped cilantro, red onion, and lime juice in a bowl. Refrigerate until serving.
  6. Once the fish is golden, remove it from the oven, top with mango salsa, and serve.

Nutrition

Serving: 1filletCalories: 400kcalCarbohydrates: 30gProtein: 25gFat: 18gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 60mgSodium: 400mgPotassium: 500mgFiber: 3gSugar: 7gVitamin A: 500IUVitamin C: 30mgCalcium: 20mgIron: 2mg

Notes

For a perfect crunch, ensure fish is well-coated and lightly spray oil before baking. Avoid overcrowding the baking sheet for consistent cooking.

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