Coconut Rockfish with Mango Salsa

Contributor
Enjoy the taste of summer with this coconut-crusted rockfish, cooked in a mix of butter and coconut oil, that's topped...

Enjoy the taste of summer with this coconut-crusted rockfish, cooked in a mix of butter and coconut oil, that's topped with a tropical mango salsa

553
Calories Per Serving
Deliver Ingredients

Ingredients

For the mango salsa:

  • 1 ripe mango, peeled and diced
  • 1/4 Cup red onion, chopped
  • 1 Tablespoon lime juice
  • 1/4 Cup red pepper, chopped
  • 1 Tablespoon vinegar
  • 1 Tablespoon sugar
  • 1 Tablespoon vegetable oil
  • 2 Tablespoons cilantro, chopped
  • 1/2 Teaspoon curry powder
  • Salt, to taste
  • Pepper, taste

For the rockfish:

  • 2/3 Cups flour, divided
  • 1 Cup shredded coconut, unsweetened
  • 1 Teaspoon curry powder
  • 1/2 Teaspoon cumin
  • Salt, to taste
  • Pepper, to taste
  • 2 eggs
  • 2 rockfish fillets
  • 2 Tablespoons coconut oil or olive oil
  • 2 Tablespoons butter

Directions

For the mango salsa:

Mix all of the mango salsa ingredients and set it aside.

For the rockfish:

Mix 1/3 cup flour, coconut, curry, cumin powder, salt and pepper together on a plate.

In shallow bowl, whisk the eggs.

Place the remaining 1/3 cup flour on a second plate.  Dredge the fillets first in the plain flour, then in the egg mixture, and finally in the coconut mixture to coat both sides.

Heat the olive oil or coconut oil and butter over medium high heat, then sauté the fillets until golden brown on both sides and cooked though on the inside, about 2-3 minutes per side.

Remove cooked fish from pan. Top with mango salsa.

 

 

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
34g
52%
Sugar
17g
N/A
Saturated Fat
23g
100%
Cholesterol
143mg
48%
Protein
25g
50%
Carbs
40g
13%
Vitamin A
153µg
17%
Vitamin B12
2µg
26%
Vitamin B6
0.5mg
23%
Vitamin C
45mg
75%
Vitamin D
4µg
1%
Vitamin E
3mg
14%
Vitamin K
13µg
16%
Calcium
64mg
6%
Fiber
7g
27%
Folate (food)
71µg
N/A
Folate equivalent (total)
71µg
18%
Iron
2mg
13%
Magnesium
69mg
17%
Monounsaturated
6g
N/A
Niacin (B3)
3mg
17%
Phosphorus
332mg
47%
Polyunsaturated
2g
N/A
Potassium
762mg
22%
Riboflavin (B2)
0.4mg
21.2%
Sodium
686mg
29%
Sugars, added
3g
N/A
Thiamin (B1)
0.1mg
7.2%
Trans
0.3g
N/A
Zinc
1mg
9%

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