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Coconut Crusted Fish with Mango Salsa

Coconut Crusted Fish with Mango Salsa that Dazzles Your Tastebuds

Coconut Crusted Fish with Mango Salsa is a gluten-free dish that perfectly balances crispy coconut and tender fish.
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Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Tropical
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets White Fish (cod, halibut, or tilapia)
  • 1 cup Unsweetened Shredded Coconut Ensure it's unsweetened for health benefits
  • 1 cup Panko Breadcrumbs Gluten-free if necessary
  • 2 large Eggs Beaten
  • 1/2 cup Almond or Coconut Flour Regular flour can be substituted
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon Sea Salt
  • 3 tablespoons Olive Oil For frying
For the Mango Salsa
  • 1 large Ripe Mango Can substitute with pineapple, peach, or papaya
  • 1 medium Red Bell Pepper
  • 1/2 medium Red Onion Finely diced
  • 1/4 cup Fresh Cilantro Chopped
  • 2 tablespoons Lime Juice
  • to taste Salt and Pepper
  • 1 tablespoon Jalapeño (optional) Adjust based on heat preference

Equipment

  • Oven
  • Baking Sheet
  • Mixing bowls
  • Shallow Dishes
  • Spatula

Method
 

Preparation Steps
  1. Preheat your oven to 425°F (220°C) and prepare a baking sheet lined with parchment paper and a light spray of olive oil.
  2. Set up three shallow dishes: one with almond or coconut flour, one with beaten eggs, and one with shredded coconut, panko, garlic powder, smoked paprika, and sea salt.
  3. Pat fish fillets dry, dredge in flour, dip in eggs, and then press into the coconut mixture, coating one side thoroughly.
  4. Place the coated fish fillets on the baking sheet, spray lightly with olive oil, and bake for 16–18 minutes, flipping halfway through.
  5. While the fish bakes, prepare the salsa by mixing diced mango, red bell pepper, red onion, cilantro, and lime juice. Season with salt and pepper to taste.
  6. Once the fish is baked, top with the mango salsa and garnish with additional cilantro before serving.

Nutrition

Serving: 1filletCalories: 300kcalCarbohydrates: 22gProtein: 25gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 90mgSodium: 650mgPotassium: 500mgFiber: 3gSugar: 4gVitamin A: 200IUVitamin C: 30mgCalcium: 20mgIron: 1.5mg

Notes

Ensure fish fillets are dry before breading for best results. Lightly spray with olive oil for a crispy texture.

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