COCONUT FISH STICKS
Provided by Food Network Kitchen
Categories main-dish
Time 35m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Combine the fish and milk in a large bowl; let soak. Mix the chutney, jalapeno, scallions, lemon juice and 2 tablespoons water in a small bowl. Combine the flour, 1/2 teaspoon salt, and pepper to taste in a shallow bowl. Beat the eggs with 1/4 cup water in another shallow bowl. Mix the breadcrumbs, coconut, 1/2 teaspoon salt and 1/4 teaspoon pepper in a third shallow bowl. Drain the fish, then coat each piece in the seasoned flour, dip in the egg mixture and roll in the breadcrumb mixture. Set on a rack until ready to cook. Put the broccoli in a microwave-safe bowl with 3 tablespoons water, cover with plastic wrap and microwave until tender, 5 minutes. Meanwhile, heat 1/2 inch vegetable oil in a large skillet over medium-high heat. Working in batches, fry the fish sticks until golden brown, about 2 minutes per side. Drain on a paper towel-lined plate. Serve with the broccoli, lemon wedges and chutney sauce.
Nutrition Facts : Calories 701, Fat 40 grams, SaturatedFat 16 grams, Cholesterol 161 milligrams, Sodium 715 milligrams, Carbohydrate 49 grams, Fiber 5 grams, Protein 36 grams
NUTTY COCONUT FISH
Steps:
- Preheat oven to 375 degrees F (190 degrees C). Lightly grease a medium baking dish.
- In a small bowl, blend mayonnaise and brown mustard. In a medium bowl, mix dry bread crumbs, shredded coconut, chopped mixed nuts, sugar, salt, and cayenne pepper.
- Dip fish in the mayonnaise mixture, then in the bread crumb mixture. Arrange coated fish fillets in the prepared baking dish.
- Bake 20 minutes in the preheated oven, until fish is easily flaked with a fork.
Nutrition Facts : Calories 411.6 calories, Carbohydrate 15.7 g, Cholesterol 73.3 mg, Fat 27.4 g, Fiber 2.4 g, Protein 26.4 g, SaturatedFat 6.9 g, Sodium 1070.1 mg, Sugar 2.9 g
CRISPY BAKED FISH FILLETS
Make and share this Crispy Baked Fish Fillets recipe from Food.com.
Provided by Lvs2Cook
Categories Orange Roughy
Time 20m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Mix together first 4 ingredients and brush over fillets. Dredge fillets in crumbs and place on a lightly greased baking sheet.
- Bake at 450º for 10 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 128, Fat 3.3, SaturatedFat 0.4, Cholesterol 70.1, Sodium 304.8, Carbohydrate 4.9, Fiber 0.1, Sugar 0.8, Protein 19
COCONUT FISH CURRY
Steps:
- Combine curry powder, ground ginger, and ground turmeric in a skillet; toast the spices over medium heat until browned, about 5 minutes. Pour olive oil and garlic into the spice mixture and stir to make a paste.
- Stir onion into the spice mixture; cook and stir until the onion is tender, 5 to 7 minutes. Stir about half the coconut milk and half the water into the onion mixture; simmer together for 5 minutes. Add cod to the mixture; continue cooking until the fish is firm, about 5 minutes. Add tomato, remaining coconut milk, and remaining water to the skillet; cook until the tomato is softened, about 5 minutes.
Nutrition Facts : Calories 237.3 calories, Carbohydrate 18.7 g, Cholesterol 17.6 mg, Fat 14.2 g, Fiber 4.4 g, Protein 12.3 g, SaturatedFat 11.5 g, Sodium 50.8 mg, Sugar 7.3 g
COCONUT & LIME FISH
Bake white fish in an aromatic paste of chilli, ginger, coriander, lime and creamed coconut, for a quick, Asian-inspired midweek meal
Provided by Katy Greenwood
Categories Dinner, Fish Course, Main course
Time 30m
Number Of Ingredients 10
Steps:
- Heat oven to 200C/180C fan/gas 6. Zest and juice the limes. In the small bowl of a food processor, whizz together the lime zest and juice with the remaining ingredients, except the fish, until a smooth paste forms. Taste and add a little more fish sauce if you feel it is needed.
- Put the fish on a baking tray and spread over the coconut mixture. Bake in the oven for 15-20 mins until the fish is cooked through. Serve with steamed rice and thin-stemmed broccoli.
Nutrition Facts : Calories 307 calories, Fat 18 grams fat, SaturatedFat 15 grams saturated fat, Carbohydrate 6 grams carbohydrates, Sugar 2 grams sugar, Fiber 2 grams fiber, Protein 30 grams protein, Sodium 0.4 milligram of sodium
ZIPPY COCONUT BAKED FISH
This fish dish bakes in minutes. The flavors blend well, and the chutney adds a zest to the dipping sauce. -Patricia Schmeling
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 8 servings.
Number Of Ingredients 16
Steps:
- Preheat oven to 425°. In a shallow bowl, combine the first eight ingredients. In another shallow bowl, combine coconut and bread crumbs. Dip fillets in butter mixture, then coat with coconut mixture. Transfer to a 15x10x1-in. baking pan coated with cooking spray., Bake 15-20 minutes or until fish flakes easily with a fork. Meanwhile, in a small bowl, combine the sauce ingredients. Serve with fish.
Nutrition Facts : Calories 368 calories, Fat 26g fat (12g saturated fat), Cholesterol 33mg cholesterol, Sodium 556mg sodium, Carbohydrate 27g carbohydrate (12g sugars, Fiber 1g fiber), Protein 7g protein.
FISH BAKED IN COCONUT MILK
Steps:
- Cut fillets crosswise into strips 2-inches wide. Rub fish with mixture of lemon juice and oil, cover and refrigerate for 1 hour.
- Preheat oven to 350 degrees.
- In medium frying pan, over medium high heat, fry onion in oil until edges are nicely browned. Add garlic, ginger, and green chile, and stir over medium heat for 2 minutes. Add tomatoes, spice mixture, fennel seeds, and salt, and fry, stirring constantly until tomato pieces break down to form a lumpy paste. Add coconut milk and simmer about 5 minutes until a thick, rich sauce is formed.
- Arrange fish in an oiled baking/serving dish large enough to hold fish in a single layer. Bake, uncovered, for 10 minutes in the preheated oven. Pour sauce over fish, cover tightly with aluminum foil, and return to oven for 15 to 20 minutes until fish is opaque.
- Garnish with chopped cilantro.
FISH BAKED IN COCONUT MILK
Be sure to serve some hot rice with this dish to enjoy with the flavorful sauce that is created by the spices and coconut milk. I found this recipe on FoodTV and it's a winner.
Provided by Geema
Categories Coconut
Time 45m
Yield 4-6 serving(s)
Number Of Ingredients 18
Steps:
- Cut fillets crosswise into strips 2-inches wide.
- Rub fish with mixture of lemon juice and oil, cover and refrigerate for 1 hour.
- Preheat oven to 350 degrees.
- In medium frying pan, over medium high heat, fry onion in oil until edges are nicely browned.
- Add garlic, ginger, and green chile, and stir over medium heat for 2 minutes.
- Add tomatoes, spice mixture, fennel seeds, and salt, and fry, stirring constantly until tomato pieces break down to form a lumpy paste.
- Add coconut milk and simmer about 5 minutes until a thick, rich sauce is formed.
- Arrange fish in an oiled baking/serving dish large enough to hold fish in a single layer.
- Bake, uncovered, for 10 minutes in the preheated oven.
- Pour sauce over fish, cover tightly with aluminum foil, and return to oven for 15 to 20 minutes until fish is opaque.
- Garnish with chopped cilantro.
Nutrition Facts : Calories 533.1, Fat 29.3, SaturatedFat 8.5, Cholesterol 124.7, Sodium 915.8, Carbohydrate 13.7, Fiber 3.5, Sugar 4.8, Protein 54.3
COCONUT FISH AND TOMATO BAKE
A coconut-milk dressing infused with garlic, ginger, turmeric and lime coats fish fillets in this sheet-pan dinner. Accompanying the fish are bright bursts of tomatoes which turn jammy under the broiler and relinquish some of their juices to the pan sauce. This sauce is silky enough to coat a spoon and packed with flavor. It pairs well with anything from snapper to flounder and even salmon, so choose the fillets that look best at the market. You'll want to sop up the sauce with thick slices of grilled or toasted baguette, or spoon it over steamed rice.
Provided by Yewande Komolafe
Categories dinner, weeknight, seafood, main course
Time 35m
Yield 4 servings
Number Of Ingredients 12
Steps:
- In a large bowl, whisk together the coconut milk, ginger, garlic, turmeric, red-pepper flakes, honey and 1 teaspoon salt.
- Zest and juice 1 lime directly into the coconut milk mixture. Stir in 1/4 cup chopped cilantro. Add the fish fillets and turn to coat. Marinate in the refrigerator for 15 to 30 minutes.
- Meanwhile, adjust an oven rack to the lower-middle position. Arrange another rack in the position closest to the broiler heat source. Heat oven to 425 degrees.
- Place the tomatoes on a large sheet pan. Drizzle with 2 tablespoons olive oil, season with salt and toss to coat. Place the marinated fish between the tomatoes and spoon all the marinade from the bowl over the fish. Drizzle 1 tablespoon of oil over the fish. Transfer the pan to the lower-middle rack and roast until the surface of the fish is opaque but the center is not cooked through, 8 to 10 minutes, depending on thickness of the fish. The fish should not flake easily with a fork. Remove the pan from the oven and heat the broiler to high.
- Move the pan to the broiler and finish cooking, rotating the pan once, until the fish is tender and the tomatoes are just beginning to brown in spots, 5 to 6 minutes, depending on thickness of the fish. Slice the remaining lime into wedges.
- Divide the tomatoes and fish among dishes and tip the pan juices over the fish. Garnish with the remaining 1/4 cup cilantro and serve with lime wedges for squeezing.
COCONUT CURRY FISH
Jamaican curry powder plays a major role in this deeply savory weeknight dish, giving the sauce its unique flavor and golden hue. The traditional spice blend is heavy on the turmeric, and benefits from being toasted, which brings out its notes. This recipe calls for frozen whiting, which doesn't hold up to frying but shines here, simmered in a sauce studded with red and green bell peppers. If whiting is unavailable, cod is also a good choice.
Provided by Millie Peartree
Categories dinner, weeknight, seafood, main course
Time 30m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Heat a medium (10-inch) saucepan with deep sides over medium-high. Drizzle in olive oil to cover the bottom of the pan. Add red and green bell peppers and onion, and sauté until softened, about 3 to 4 minutes. Season with salt and pepper.
- Add the curry powder to the pan, and toast for about 1 minute, stirring often to keep the curry from scorching. Stir in the garlic and cook until fragrant, about 30 seconds. Stir in the grated ginger and cook until fragrant, about 30 seconds.
- Place fish on top of cooked vegetables, or nestle them into the vegetables, if your pan is becoming too full. Pour coconut milk over fish and vegetables.
- Cover and simmer over medium-low until fish is cooked and starts to flake, about 20 minutes. Adjust seasoning with salt and pepper. Squeeze lime to taste over the top and garnish with scallions and cilantro. Serve with white rice or couscous.
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