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Ингредиенты
- 3 Tbsp. Oil
- 1/2 c. Butter, melted
- 3 Tbsp. Orange juice
- 2 Tbsp. Lemon juice
- 2 tsp Garlic pwdr
- 2 tsp Ginger
- 2 tsp Crushed red pepper flakes
- 1 c. Plain bread crumbs
- 1Â 1/2 c. Unsweetened coconut
- 8 x 6 ounce fish fillets (red
- Â Â Snapper, bass, turbot, or possibly Orange roughy)
- 1/2 c. Mayonnaise
- 1/4 c. Chutney (like mango)
- 1 Tbsp. Lemon juice
- 1 tsp Curry pwdr
Инструкции
- Heat over to 425 degrees and pour oil into 13x9 baking pan (or possibly spray with Pam); tilt pan to coat proportionately. In shallow bowl, mix butter, orange juice, lemon juice, garlic pwdr, ginger, red pepper flakes. Salt and pepper if you like. In shallow bowl, combine coconut and bread crumbs. Dip fish in butter mix and coat with bread crumb mix. Bake at 425 for 5 min. Turn fillets over; sprinkle with remaining mix. Bake an additional 10-15 min or possibly till fish is golden and flakes easily.
- Mix all sauce ingredients. Serve sauce over fish, garnish with lemon and parsley.
- Variation: 1-1/2 lbs of peeled, deveined, butterflied shrimp can be substituted. Combine the butter, orange juice, lemon juice, garlic pwdr, ginger and pepper flakes in a bowl. Add in 1 tsp of coconut extract if you do not have coconut. Put the butterflied shrimp in the butter mix and transfer to plain bread crumbs and toss to coat. Turn shrimp into a "Pam"
- sprayed pan, separating the ones which "hunked" together, then into the 425 oven for 5 min...flip with a spatula and another 10 min in the oven. If you do not have chutney, add in extra lemon juice...it turns out fine.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 250g | |
| Recipe makes 8 servings | |
| Calories 520 | |
| Calories from Fat 315 | 61% |
| Total Fat 35.8g | 45% |
| Saturated Fat 12.6g | 50% |
| Trans Fat 0.13g | |
| Cholesterol 141mg | 47% |
| Sodium 462mg | 19% |
| Potassium 687mg | 20% |
| Total Carbs 15.52g | 4% |
| Dietary Fiber 1.6g | 5% |
| Sugars 4.44g | 3% |
| Protein 33.8g | 54% |
