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Tropical Coconut Crusted Fish with Mango Salsa

Tropical Coconut Crusted Fish with Mango Salsa: A Refreshing Treat

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Tropical Coconut Crusted Fish with Mango Salsa is a gluten-free dish that offers a vibrant crunch and refreshing flavor.
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Seafood, Tropical
Calories: 350

Ingredients
  

For the Fish
  • 4 fillets White Fish (e.g., cod) can substitute with salmon or mahi-mahi
  • 1 cup Flour use gluten-free flour for a gluten-free version
  • 2 large Eggs well-beaten
  • 1 cup Coconut Flakes unsweetened preferred
  • 1 cup Panko Breadcrumbs gluten-free works great
  • 1 teaspoon Garlic Powder adjust to taste
  • 1 teaspoon Paprika substitute with cayenne for heat
  • to taste Salt use to enhance flavors
For the Mango Salsa
  • 1 large Mango fresh and juicy
  • 1/4 cup Red Onion finely chopped
  • 1/4 cup Cilantro omit if not a fan

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 prepare a baking sheet with parchment paper and a light spray of olive oil.
  2. Set up three shallow dishes: one with gluten-free flour, another with beaten eggs, and the third with a mixture of coconut flakes, panko breadcrumbs, garlic powder, paprika, and salt.
  3. Pat the fish fillets dry, dredge in flour, dip in eggs, and coat in the coconut mixture, pressing gently.
  4. Place the breaded fillets on the baking sheet, spray tops with olive oil, and bake for 16–18 minutes, flipping halfway.
  5. In a bowl, combine diced mango, red onion, and cilantro to prepare the mango salsa, letting it chill in the refrigerator.
  6. Plate the baked fish, top each fillet with mango salsa, garnish with extra cilantro, and serve.

Nutrition

Serving: 1fillet with salsaCalories: 350kcalCarbohydrates: 35gProtein: 28gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 500mgPotassium: 800mgFiber: 3gSugar: 6gVitamin A: 15IUVitamin C: 70mgCalcium: 5mgIron: 10mg

Notes

Ensure the fish is patted dry for a crisp coating and lightly spray with olive oil before baking for better browning.

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