Coconut-Crusted Cod Fillets
Serve with a large mixed green salad topped with your favorite vinaigrette.
Makes 4 servings
3/4 cup rice flour for dredging, divided
1 medium egg
1 tablespoon water
1/2 cup unsweetened coconut meat, shredded
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound cod fillets
1 tablespoon butter
1 tablespoon olive oil
1. Set out 3 shallow bowls for dredging. In first bowl, add 1/2 cup rice flour. In second bowl, whisk egg with water. In third bowl, mix together the shredded coconut, remaining 1/4 cup rice flour, salt, and pepper.
3. Dredge each fillet first in plain flour (shaking off excess), then brush or dip with egg/water mixture, and then dredge in coconut mixture, pressing the coconut to the fish to make sure it sticks. Set on plate as each fillet is coated.
4. Heat butter and oil in a skillet over medium-high heat. Add fillets, and cook on each side until lightly browned and cooked through the middle, roughly 3–4 minutes each side, depending on thickness of fillet.
Per serving (1 fillet):
15g Fat (9g sat)
2g Dietary Fiber
2 ripe peaches (medium size), pitted, peeled, and chopped
1/2 cup skinned, seeded, and diced papaya
1 medium yellow tomato, diced
1/2 medium red bell pepper, seeded and diced
1/4 cup chopped green onions
2 tablespoons fresh lime juice
1 teaspoon minced fresh ginger
2 tablespoons chopped fresh cilantro
1 tablespoon chopped fresh mint
1. Combine all Tropical Salsa ingredients in a medium bowl, and toss to mix well. Cover, and refrigerate for at least 30 minutes before serving.
Per serving (1/3 cup salsa) :
3g Dietary Fiber
This and other Not Just For Diabetics recipes can be found in: