Coconut-Crusted Haddock with Curried Pumpkin Seeds Recipe


Nutrition

Cal/Serving: 572
Daily Value: 29%
Servings: 4

High-Fiber
Egg-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Shellfish-Free, Alcohol-Free
Fat31g48%
Saturated13g64%
Trans0g0%
Carbs35g12%
Fiber5g20%
Sugars13g0%
Protein40g80%
Cholesterol107mg36%
Sodium1107mg46%
Calcium84mg8%
Magnesium219mg55%
Potassium844mg24%
Iron4mg24%
Zinc3mg22%
Phosphorus795mg114%
Vitamin A284IU6%
Vitamin C3mg5%
Thiamin (B1)0mg17%
Riboflavin (B2)0mg14%
Niacin (B3)8mg42%
Vitamin B61mg29%
Folic Acid (B9)63µg16%
Vitamin B123µg53%
Vitamin D1µg0%
Vitamin E2mg8%
Vitamin K6µg7%
Fatty acids, total monounsaturated8g0%
Fatty acids, total polyunsaturated7g0%
Have a question about the nutrition data? Let us know.

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Whole Foods Market

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.

2.8
Ratings20

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 pounds haddock or cod fillets
  • 1/2 cup roughly grated unsweetened coconut
  • 3/4 cup panko-style breadcrumbs
  • 2 tablespoons butter
  • 3 tablespoons apricot fruit spread or preserves, melted
  • 1 tablespoon lime juice

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.

Recipe Details

Servings: 4
Special Designations: Healthy

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