Coconut Crusted Fish Fillets with Mango Salsa

by さん
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I got this recipe online at about.com. Needed a quick fish dish and this was delicious.
These sautéed fish fillets have a crispy coconut crust, and are topped with fresh mango salsa.

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分量: 4
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材料

Cost per serving $3.24 詳細を見る
  • 4 firm white fish fillets, such as whiting
  • 1 cup shredded coconut
  • 2/3 cup flour
  • 1 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon ground pepper (or to taste)
  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • 1 egg
  • For the Mango Salsa:
  • 1 ripe mango, peeled and diced
  • 1/4 cup chopped red onion
  • Juice of 1/2 lime
  • 1/4 cup chopped red pepper
  • 1 tablepoon vinegar
  • 1 tablespoon sugar
  • 1 tablespoon vegetable oil
  • 2 tablespoons chopped cilantro
  • 1/2 teaspoon curry powder
  • Salt and pepper taste

作り方

  1. Make mango salsa: Stir together the chopped mango, chopped onion, lime juice, chopped pepper, vinegar, sugar, vegetable oil, cilantro, curry powder, and salt and pepper to taste. Set aside.
  2. Mix 1/3 cup flour, coconut, cumin, curry powder, salt and pepper together on a plate.
  3. In shallow bowl, whisk the egg with 1 tablespoon water. Place the remaining 1/3 cup flour on a second plate.
  4. Dredge the fillets first in the plain flour (shaking off excess), then in the egg mixture, and finely in the coconut mixture to coat both sides.
  5. Heat the olive oil and butter over medium high heat, then sauté the fillets until browned on both sides and cooked though on the inside, about 2-3 minutes per side.
  6. Serve fillets warm with rice and mango salsa.

Nutrition Facts

Amount Per Serving %DV
Serving Size 505g
Recipe makes 4 servings
Calories 1265  
Calories from Fat 734 58%
Total Fat 83.98g 105%
Saturated Fat 33.39g 134%
Trans Fat 0.35g  
Cholesterol 247mg 82%
Sodium 1412mg 59%
Potassium 763mg 22%
Total Carbs 117.56g 31%
Dietary Fiber 11.2g 37%
Sugars 41.18g 27%
Protein 18.01g 29%
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