Coconut Crusted Barramundi with Green Apple Slaw

Cook time:
Serves 4 Ingredients: 1/2 cup - all-purpose flour or cornstarch
, 1/2 teaspoon - sea salt
, 1 - large egg, lightly beaten with 1 tablespoon water, 1 cup - finely grated unsweetened coconut
, 4 - (6-ounces each) barramundi fillets, thawed and patted dry
, 1/4 cup - full-fat canned coconut milk
, 1/4 cup - cilantro, finely chopped, 2 tablespoons - fresh lime juice, 1-2 teaspoons - honey, to taste, 1/4 teaspoon - sea salt
, 2 tablespoons - flavorless oil, such as avocado, 1 tablespoon - fresh lime juice, 1 tablespoon - honey or maple syrup, 3 cups - packaged coleslaw mix (without dressing)
, 1 - green apple, cored and julienned, Sea salt and pepper, to taste
, Handful fresh cilantro,
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Treat Yourself

Coconut Crusted Barramundi
with Green Apple Slaw

  • 20m prep
  • 20m cook
  • Serves 4
  • RECIPE CREATED BY
    Friends & Family

  • Pairs with Smoothie

  • Perfect for Weekends

  • Perfect for Couples

Ingredients

½ cup plain white flour
or cornstarch
½ teaspoon sea salt
1 egg
large, lightly beaten with 1 tablespoon water
1 cup unsweetened coconut flakes
shredded
4 (6-ounces The Better Fish® Barramundi Skinless Fillets
thawed and patted dry
¼ cup canned coconut milk
full-fat
¼ cup cilantro (coriander herb)
finely chopped
2 tablespoons fresh lime juice
1 teaspoons honey
to taste
¼ teaspoon sea salt
2 tablespoons flavourless oil
such as avocado
1 tablespoon fresh lime juice
1 tablespoon honey
or maple syrup
3 cups coleslaw mix
packaged, without dressing
1 green apple
cored and julienned
sea salt
handful cilantro (coriander herb)
Servings

Nutrition per serving

Calories 524.46kcal 26%
Fat 31.94 46%
Carbs 37.9 15%
Sugars 14.5 16%
Protein 22.36 45%
Sodium 602.9mg 30%
Fiber 6.98 25%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 524.46kcal 26%
Fat 31.94 46%
Saturated Fat 22.25 111%
Monounsaturated Fat 3.74 374%
Polyunsaturated Fat 2.82 282%
Carbs 37.9 15%
Fiber 6.98 25%
Sugars 14.5 16%
Protein 22.36 45%
Cholesterol 83.45mg 28%
Sodium 602.9mg 30%
Calcium 53.12mg 7%
Magnesium 15.8mg 4%
Potassium 647.38mg 18%

% Daily Value*

Iron 1.22mg 9%
Zinc 0.39mg 4%
Phosphorus 60.21mg 9%
Vitamin A 992.37mkg 124%
Thiamin B1 0.04mg 4%
Riboflavin B2 0.08mg 6%
Niacin B3 0.4mg 3%
Vitamin B6 0.06mg 4%
Folic Acid B9 14mkg 7%
Vitamin B12 0.1mkg 4%
Vitamin C 22.43mg 28%
Vitamin D 7.88mkg 158%
Vitamin E 3.13mg 26%
Vitamin K 10.08mkg 13%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

High
Medium
Low
5 /10

Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Nutrients with positive impact

Fiber 6.98   25% DV
Protein 22.36   45% DV
Calcium 53.12mg   7% DV
Magnesium 15.8mg   4% DV
Potassium 647.38mg   18% DV
Iron 1.22mg   9% DV
Vitamin A 992.37mkg   124% DV
Vitamin C 22.43mg   28% DV

Nutrients with negative impact

Saturated Fat 22.25   111% DV
Carbs 37.9   15% DV
Sugars 14.5   16% DV
Cholesterol 83.45mg   28% DV
Sodium 602.9mg   30% DV

Crunchy, Sweet and Light. Coconut and barramundi are a wonderful match in this recipe. The fish fillets are first encrusted with unsweetened coconut and baked to crisp, toasty perfection. To accompany the fish, there is a bed of crunchy, fresh Green Apple Slaw which adds great texture and color. To top it all off, the fish is served with a tangy Coconut-Lime Sauce. Recipe, food styling & photography by Lindsey Johnson.

Note: Add a little spice to the sweet-salty-citrus sauce of the slaw by adding a dash of cayenne for a bit of heat. The coconut crust may get a little soggy on the bottom as it bakes. If that happens, try baking 7-8 minutes on one side and then flipping it over for the remainder of the time.

Instructions

Step 1
Preheat oven to 400 F. Line a rimmed large baking sheet with parchment paper.
Step 2
Set up a breading station. In a shallow dish or deep plate, combine flour or cornstarch with sea salt. In a small bowl, lightly beat egg and water. In a separate shallow dish or deep plate, add coconut.
Step 3
Working one at a time, coat the barramundi fillets first with flour or cornstarch mixture until lightly coated. Next dip into the beaten egg, then onto the coconut. Press the fillets gently so the coconut adheres. Arrange fillets in a single layer on the baking sheet. Place in oven and bake for 8 minutes. After 8 minutes, flip the fillets and bake for an additional 8-10 minutes until the fish is cooked through or until it flakes easily. The coconut will be golden and smell toasty!
Step 4
Meanwhile, make the coconut-lime sauce. Whisk coconut milk, cilantro, lime juice, honey and sea salt together in a small mixing bowl. Set aside.
Step 5
Make the apple slaw. In a medium bowl, mix together the oil, lime juice, and honey. Toss in vegetable mix and apple. Season well with salt and pepper.
Step 6
When barramundi is cooked through and coconut coating is toasted, assemble plates. Place a heaping portion of apple slaw onto a plate, top with fish fillet and garnish with cilantro. Drizzle with the coconut-lime sauce or serve it alongside. Serve immediately.
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Ingredients

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