Wednesday, January 19, 2011

Coconut-Dusted Fish with Mango Salsa

I'm cooking for one this week so my go-to meals usually include fish or steak. This meal was a quickie. I made enough for two meals and ate the leftovers the next day. The mango salsa would also taste great on chicken. For the fish, I had extra wild-caught flounder in the freezer from the bacon-wrapped flounder I made earlier in the week. Feel free to use any white fish you might have on hand. Just try to get one that's wild-caught and sustainable. The combination of the coconut and mango gave the fish a great tropical flavor.

Serves 2.

2 mild white fish fillets (flounder works well)
1/4 cup coconut flour
sea salt
freshly ground black pepper
1 to 2 Tbsp coconut oil
1 mango, pitted, peeled, and diced
1 jalapeño, seeded, cored, and diced
1 avocado, pitted, peeled, and diced
1 Tbsp fresh cilantro, minced
1 green onion, thinly sliced; green and white parts
1/2 to 1 lime, juiced
sea salt, to taste
freshly ground black pepper, to taste


  1. For salsa, combine all ingredients in a medium bowl, tossing gently. Refrigerate while preparing fish. 
  2. For fish, combine coconut flour, salt, and pepper in a large shallow dish. 
  3. Rinse fish with water and pat with a paper towel to remove most of the moisture. Set fish in the coconut flour and dredge both sides. 
  4. Heat 1 Tbsp oil in a large skillet or stovetop griddle. Set fish in hot oil and sauté for 2 1/2 minutes on each side or until fish is cooked through and slightly browned on each side. Work in batches, adding more oil, if necessary.
  5. To serve, set fish fillet in center of plate. Spoon mango salsa horizontally across fish fillet.

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