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 125g 192%
  • Carbs 142g 47%
  • Saturated 51g 256%
  • Fiber 20g 82%
  • Trans 1g
  • Sugars 51g
  • Monounsaturated 33g
  • Polyunsaturated 30g
  • Protein 161g 322%
  • Cholesterol 428mg 143%
  • Sodium 4,429mg 185%
  • Calcium 336mg 34%
  • Magnesium 875mg 219%
  • Potassium 3,370mg 96%
  • Iron 17mg 94%
  • Zinc 13mg 90%
  • Phosphorus 3,180mg 454%
  • Vitamin A 310µg 34%
  • Vitamin C 13mg 21%
  • Thiamin (B1) 1mg 70%
  • Riboflavin (B2) 1mg 59%
  • Niacin (B3) 34mg 169%
  • Vitamin B6 2mg 114%
  • Folic Acid (B9) 250µg 62%
  • Vitamin B12 13µg 213%
  • Vitamin D 4µg 1%
  • Vitamin E 7mg 34%
  • Vitamin K 22µg 28%
Have a question about nutritional data? Let us know.
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