Coconut-Crusted Haddock with Curried Pumpkin Seeds

Whole Foods Market

Ingredients

  • 2 Teaspoons  canola oil
  • 2 Teaspoons  honey
  • 1 Teaspoon  curry powder
  • 1/4 Teaspoon  ground cinnamon
  • 1 Teaspoon  salt
  • 1 Cup  pumpkin seeds
  • 1 1/2 Pound  haddock or cod fillets
  • 1/2 Cup  roughly grated unsweetened coconut
  • 3/4 Cups  panko-style breadcrumbs
  • 2 Tablespoons  butter
  • 3 Tablespoons  apricot fruit spread or preserves, melted
  • 1 Tablespoon  lime juice

Use sole or flounder fillets to make this main course, too. Serve with sautéed spinach or kale on the side. The pumpkin seeds can be made ahead and stored in an airtight container at room temperature until ready to use.

Directions

Preheat oven to 350 degrees. Line a baking sheet with foil. Stir together oil, honey, curry powder, cinnamon, and 1/2 teaspoon of the salt in a medium bowl. Add pumpkin seeds and toss to coat. Transfer seeds to prepared baking sheet, spreading out as evenly as possible and bake, tossing occasionally, until toasted and fragrant, 12 to 14 minutes. Set aside to let cool, then peel pumpkin seeds away from foil, separate with fingers, if needed, and transfer to a bowl.

Increase oven temperature to 450 degrees. Arrange fish fillets in a single layer on a baking sheet lined with lightly oiled foil; set aside. Combine coconut, breadcrumbs, butter, and remaining 1/2 teaspoon salt in a medium bowl; set aside.

Stir together apricot spread and lime juice in a small bowl, then brush over the top of each fish fillet. Pat breadcrumb mixture onto each fillet and bake until just cooked through and golden brown, 8 to 10 minutes. Transfer to plates, top with curried pumpkin seeds and serve.

Nutrition

Calories per serving:

572 calories

Dietary restrictions:

High Fiber Egg Free, Peanut Free, Tree Nut Free, Soy Free, Shellfish Free, Alcohol Free

Daily value:

29%

Servings:

4
  • Fat 31g 48%
  • Carbs 35g 12%
  • Saturated 13g 64%
  • Fiber 5g 20%
  • Trans 0g
  • Sugars 13g
  • Monounsaturated 8g
  • Polyunsaturated 7g
  • Protein 40g 80%
  • Cholesterol 107mg 36%
  • Sodium 1,107mg 46%
  • Calcium 84mg 8%
  • Magnesium 219mg 55%
  • Potassium 843mg 24%
  • Iron 4mg 23%
  • Zinc 3mg 22%
  • Phosphorus 795mg 114%
  • Vitamin A 78µg 9%
  • Vitamin C 3mg 5%
  • Thiamin (B1) 0mg 17%
  • Riboflavin (B2) 0mg 15%
  • Niacin (B3) 8mg 42%
  • Vitamin B6 1mg 29%
  • Folic Acid (B9) 62µg 16%
  • Vitamin B12 3µg 53%
  • Vitamin D 1µg 0%
  • Vitamin E 2mg 9%
  • Vitamin K 6µg 7%
MORE FROM EDAMAM Have a question about nutritional data? Let us know.
Rate this Recipe

Bring your favorite dish to our table

Join the Daily Meal's Community and Share your Thoughts

The Daily Meal Editors and Community Say...