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.

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
64g
91%
Sugar
59g
66%
Saturated Fat
34g
100%
Cholesterol
2mg
1%
Carbohydrate, by difference
153g
100%
Protein
17g
37%
Vitamin A, RAE
163µg
23%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
20µg
22%
Calcium, Ca
68mg
7%
Choline, total
12mg
3%
Copper, Cu
1mg
0%
Fiber, total dietary
14g
56%
Folate, total
129µg
32%
Iron, Fe
6mg
33%
Magnesium, Mg
165mg
52%
Manganese, Mn
1mg
56%
Niacin
4mg
29%
Phosphorus, P
192mg
27%
Selenium, Se
16µg
29%
Sodium, Na
728mg
49%
Thiamin
1mg
91%
Water
35g
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.