Treat Yourself
Coconut Crusted Barramundi
with Green Apple Slaw
- 20m prep
- 20m cook
- Serves 4
Coconut Crusted Barramundi
-
RECIPE CREATED BY
Friends & Family -
Pairs with Smoothie
-
Perfect for Weekends
-
Perfect for Couples
Ingredients
½
cup
plain white flour
or cornstarch
or cornstarch
½
teaspoon
sea salt
1
egg
large, lightly beaten with 1 tablespoon water
large, lightly beaten with 1 tablespoon water
1
cup
unsweetened coconut flakes
shredded
shredded
4
(6-ounces
The Better Fish® Barramundi Skinless Fillets
thawed and patted dry
thawed and patted dry
¼
cup
canned coconut milk
full-fat
full-fat
¼
cup
cilantro (coriander herb)
finely chopped
finely chopped
2
tablespoons
fresh lime juice
1
teaspoons
honey
to taste
to taste
¼
teaspoon
sea salt
2
tablespoons
flavourless oil
such as avocado
such as avocado
1
tablespoon
fresh lime juice
1
tablespoon
honey
or maple syrup
or maple syrup
3
cups
coleslaw mix
packaged, without dressing
packaged, without dressing
1
green apple
cored and julienned
cored and julienned
sea salt
handful
cilantro (coriander herb)
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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