Coconut-Crusted Haddock with Curried Pumpkin Seeds

Coconut-Crusted Haddock with Curried Pumpkin Seeds
Contributor

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.

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:

1272 kcal

Daily value:

64%

Servings:

4
  • Carbohydrate, by difference 158 g
  • Protein 19 g
  • Total lipid (fat) 64 g
  • Vitamin A, IU 111 IU
  • Vitamin A, RAE 23 µg
  • Vitamin C, total ascorbic acid 2 mg
  • Vitamin D 6 IU
  • Vitamin E (alpha-tocopherol) 5 mg
  • Vitamin K (phylloquinone) 15 µg
  • Alanine 1 g
  • Arginine 2 g
  • Ash 5 g
  • Aspartic acid 1 g
  • Betaine 1 mg
  • Caffeine 13 mg
  • Calcium, Ca 82 mg
  • Carotene, beta 3 µg
  • Cholesterol 2 mg
  • Choline, total 41 mg
  • Copper, Cu 1 mg
  • Cryptoxanthin, beta 1 µg
  • Fatty acids, total monounsaturated 13 g
  • Fatty acids, total polyunsaturated 15 g
  • Fatty acids, total saturated 34 g
  • Fatty acids, total trans 2 g
  • Fatty acids, total trans-monoenoic 1 g
  • Fiber, total dietary 14 g
  • Folate, DFE 208 µg
  • Folate, food 79 µg
  • Folate, total 155 µg
  • Folic acid 76 µg
  • Glutamic acid 4 g
  • Glycine 1 g
  • Iron, Fe 8 mg
  • Isoleucine 1 g
  • Leucine 1 g
  • Lutein + zeaxanthin 26 µg
  • Lysine 1 g
  • Magnesium, Mg 182 mg
  • Manganese, Mn 1 mg
  • Niacin 6 mg
  • Phenylalanine 1 g
  • Phosphorus, P 237 mg
  • Potassium, K 1026 mg
  • Proanthocyanidin 4-6mers 9 mg
  • Proanthocyanidin 7-10mers 5 mg
  • Proanthocyanidin dimers 1 mg
  • Proanthocyanidin polymers (>10mers) 8 mg
  • Proanthocyanidin trimers 4 mg
  • Proline 1 g
  • Retinol 21 µg
  • Selenium, Se 17 µg
  • Serine 1 g
  • Sodium, Na 1944 mg
  • Starch 2 g
  • Sucrose 1 g
  • Sugars, total 63 g
  • Theobromine 429 mg
  • Thiamin 1 mg
  • Threonine 1 g
  • Tocopherol, gamma 1 mg
  • Tyrosine 1 g
  • Valine 1 g
  • Water 28 g
  • Zinc, Zn 6 mg
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