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.

4
Servings
1274
Calories Per Serving
Deliver Ingredients

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

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.

Nutritional Facts

Total Fat
67g
96%
Sugar
61g
68%
Saturated Fat
37g
100%
Cholesterol
5mg
2%
Carbohydrate, by difference
152g
100%
Protein
19g
41%
Vitamin A, RAE
165µg
24%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
20µg
22%
Calcium, Ca
84mg
8%
Choline, total
12mg
3%
Copper, Cu
1mg
0%
Fiber, total dietary
14g
56%
Folate, total
138µg
35%
Iron, Fe
7mg
39%
Magnesium, Mg
167mg
52%
Manganese, Mn
1mg
56%
Niacin
5mg
36%
Phosphorus, P
218mg
31%
Riboflavin
1mg
91%
Selenium, Se
16µg
29%
Sodium, Na
706mg
47%
Thiamin
1mg
91%
Water
31g
1%
Zinc, Zn
6mg
75%

Coconut Shopping Tip

Buying fruits in season when they are at the peak of their freshness make for great tasting food and can save you money.

Coconut Cooking Tip

Don’t throw out your overripe fruit – instead blend into a smoothie or salad dressing, add to muffin batter, bake into a cobbler, or boil down with sugar and a little lemon juice to make jam.