Coconut-Crusted Haddock with Curried Pumpkin Seeds

Contributor
Coconut-Crusted Haddock with Curried Pumpkin Seeds
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
582
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.

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.

Nutritional Facts

Total Fat
33g
50%
Sugar
13g
N/A
Saturated Fat
13g
65%
Cholesterol
107mg
36%
Protein
41g
82%
Carbs
35g
12%
Vitamin A
78µg
9%
Vitamin B12
3µg
53%
Vitamin B6
0.6mg
29.3%
Vitamin C
3mg
5%
Vitamin D
1µg
0.2%
Vitamin E
2mg
11%
Vitamin K
7µg
8%
Calcium
83mg
8%
Fiber
5g
20%
Folate (food)
48µg
N/A
Folate equivalent (total)
76µg
19%
Folic acid
17µg
N/A
Iron
5mg
26%
Magnesium
247mg
62%
Monounsaturated
9g
N/A
Niacin (B3)
9mg
44%
Phosphorus
846mg
100%
Polyunsaturated
8g
N/A
Potassium
871mg
25%
Riboflavin (B2)
0.3mg
15%
Sodium
618mg
26%
Sugars, added
10g
N/A
Thiamin (B1)
0.3mg
21.9%
Trans
0.3g
N/A
Zinc
4mg
24%

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