Recipe
Author
Hy-Vee Seasons Magazine
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Description
When the mood for something tropical strikes, enjoy crispy coconut flakes on oven-baked fish. Before using, rinse the coconut and let dry. It's the trick to cutting sugar and calories.
Servings and Ingredients
Ingredients
Serves 4
| Quantity | Ingredient | Add |
|---|---|---|
| 2 c. Baker's shredded sweetened coconut | ||
| 2 medium avocados, seeded, peeled and chopped | ||
| ¼ c. coconut milk, plus additional as needed | ||
| 2 tbsp. fresh lime juice | ||
| 2 tbsp. cilantro, finely chopped | ||
| 1 tbsp. wasabi paste | ||
| Hy-Vee salt, to taste | ||
| Hy-Vee ground black pepper, to taste | ||
| 2 Hy-Vee large eggs | ||
| 2 tbsp. water | ||
| 2 tsp. Hy-Vee paprika | ||
| ½ c. Hy-Vee cornstarch | ||
| 4 sole fillets, thawed if frozen, cut into 1-inch thick strips |
Things To Grab
- 2 large rimmed baking sheets
- Aluminum foil
- Wire cooling rack
- Hy-Vee nonstick cooking spray
- Colander
- Paper towels
- Medium bowl
- Whisk
- 2 shallow dishes
- Large resealable plastic bags
- Meat thermometer
Directions
- Preheat oven to 400 degrees. Line a rimmed baking sheet with foil; place a wire rack on top of foil and spray with nonstick coating; set aside.
- Place coconut in a colander. Rinse with water. Spread coconut out on a baking sheet lined with paper towels and let dry.
- For dip, in a medium bowl combine avocado, coconut milk, lime juice, cilantro and wasabi paste until smooth. Whisk in additional coconut milk, if needed, for dip consistency. Season to taste with salt and pepper. Cover and chill until serving.
- For fish bites, in a shallow dish whisk together egg, water and paprika. Place coconut in another shallow dish. Place cornstarch in a large resealable plastic bag. Add fish to bag; seal and shake until fish is coated. Add fish to egg mixture, coating well. Dip into coconut, coating all sides.
Place fish on prepared rack on baking sheet. Bake for 8 minutes or until fish begins to flake when tested with a fork (145 degrees) and coconut is toasted. Serve fish with dip.
Nutrition facts
Servings
680 Calories per serving
Amounts Per Serving
- Total Fat: 49g
- Cholesterol: 165mg
- Sodium: 590mg
- Total Carbohydrates: 36g
- Protein: 28g
Daily Values
0%
Vitamin A 20%
0%
Vitamin C 20%
0%
Iron 20%
0%
Calcium 8%
Recipe Source:
Hy-Vee Seasons Health 2016.