Coconut Crusted Rockfish

Coconut Crusted Rockfish is a main course that serves 4. One portion of this dish contains approximately 47g of protein, 72g of fat, and a total of 1194 calories. For $5.39 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. This recipe from Foodista requires lime juice, butter, eggs, and panko breadcrumbs. From preparation to the plate, this recipe takes around 45 minutes. 11 person have made this recipe and would make it again. It is a good option if you're following a pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 83%. This score is outstanding. If you like this recipe, take a look at these similar recipes: Coconut-Crusted Salmon with Coconut Chili Sauce, Roasted Rockfish Rockefeller, and Asian-Style Baked Rockfish.

Servings: 4

 

Ingredients:

1 1/2 c. basmati rice, well rinsed

3 tablespoons butter

4 eggs

1/2 c. flour

2 T. minced fresh cilantro

3 tablespoons fresh lime juice

2 limes

1 ripe mango, diced

1 small onion, chopped fine

1 T. orange juice

1/2 c. panko breadcrumbs

1/3 c. finely diced red bell pepper

4 rockfish fillet

salt & pepper

1/2 of a serrano chile, ribs and seeds removed, minced fine

1 cup unsweetened shredded coconut

3/4 c. vegetable oil

1 T. water

Equipment:

sauce pan

bowl

frying pan

oven

paper towels

Cooking instruction summary:

  1. Make the salsa: In a small bowl, combine all the salsa ingredients, season with salt & pepper (pepper is optional). Set aside while preparing everything else.
  2. Start the rice: Melt the butter in a large saucepan over medium heat. Add onion and 1/2 t. salt. Cook until softened, about 5 minutes. Add the rice and coconut and saute about 3 minutes, until rice starts to become translucent at the edges. Add the water, bring to a boil, then reduce heat to low and cover. Cook about 15 minutes, until the water is absorbed and rice is tender. Remove pan from heat and let sit, covered for 10 minutes. Gently fluff the rice with a fork. Add the cilantro and lime juice and pepper to taste.
  3. Make the fish: Meanwhile, pat the fish fillets dry and season with salt and pepper. In one dish place the flour, in another dish, beat the eggs and 1 T. water until mixed, and in another mix together the coconut and panko. Working with one fillet at a time, dredge fish in the flour, then pat off the excess, dip in the egg, letting any excess drip back into the bowl, then coat in the coconut-panko mix, pressing the coating onto the fish to be sure it adheres.
  4. Heat the oven to 200 degrees f. (to keep the fish warm between batches). Heat the oil in a large nonstick skillet over medium-high heat until the oil shimmers and just starts to near the smoking point. Add 2 of the fillets and cook about 3 minutes per side, until the fish is golden and cooked through. Drain briefly on paper towels and place in the warm oven while cooking the remaining fish. Serve the fish and rice with the mango salsa and lime wedges.

 

Step by step:


1. Make the salsa: In a small bowl, combine all the salsa ingredients, season with salt & pepper (pepper is optional). Set aside while preparing everything else.Start the rice: Melt the butter in a large saucepan over medium heat.

2. Add onion and 1/2 t. salt. Cook until softened, about 5 minutes.

3. Add the rice and coconut and saute about 3 minutes, until rice starts to become translucent at the edges.

4. Add the water, bring to a boil, then reduce heat to low and cover. Cook about 15 minutes, until the water is absorbed and rice is tender.

5. Remove pan from heat and let sit, covered for 10 minutes. Gently fluff the rice with a fork.

6. Add the cilantro and lime juice and pepper to taste.Make the fish: Meanwhile, pat the fish fillets dry and season with salt and pepper. In one dish place the flour, in another dish, beat the eggs and 1 T. water until mixed, and in another mix together the coconut and panko. Working with one fillet at a time, dredge fish in the flour, then pat off the excess, dip in the egg, letting any excess drip back into the bowl, then coat in the coconut-panko mix, pressing the coating onto the fish to be sure it adheres.

7. Heat the oven to 200 degrees f. (to keep the fish warm between batches).

8. Heat the oil in a large nonstick skillet over medium-high heat until the oil shimmers and just starts to near the smoking point.

9. Add 2 of the fillets and cook about 3 minutes per side, until the fish is golden and cooked through.

10. Drain briefly on paper towels and place in the warm oven while cooking the remaining fish.

11. Serve the fish and rice with the mango salsa and lime wedges.


Nutrition Information:

Quickview
1193 Calories
47g Protein
72g Total Fat
93g Carbs
31% Health Score
Limit These
Calories
1193
60%

Fat
72g
111%

  Saturated Fat
54g
339%

Carbohydrates
93g
31%

  Sugar
11g
13%

Cholesterol
271mg
90%

Sodium
527mg
23%

Get Enough Of These
Protein
47g
94%

Selenium
143µg
205%

Manganese
1mg
84%

Vitamin C
51mg
63%

Phosphorus
619mg
62%

Vitamin D
7µg
50%

Vitamin B12
2µg
47%

Vitamin B2
0.73mg
43%

Vitamin B6
0.77mg
39%

Vitamin B3
7mg
37%

Potassium
1154mg
33%

Fiber
7g
31%

Vitamin A
1525IU
31%

Folate
117µg
29%

Copper
0.56mg
28%

Magnesium
108mg
27%

Vitamin E
3mg
26%

Vitamin B5
2mg
25%

Vitamin B1
0.36mg
24%

Iron
4mg
23%

Zinc
2mg
19%

Vitamin K
15µg
15%

Calcium
116mg
12%

covered percent of daily need
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Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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