Have you ever had that delicious coconut shrimp that is served in the chain seafood restaurants? That’s where I got this idea from, but with a healthy twist! At only 300 calories and with 20 grams of protein, this is a quick version that bakes in the oven in only 10 minutes. I love cod because it is the type of fish that doesn’t have a “fishy” taste. So if you are like me, and you are picky about the type of fish you are willing to eat, then I think you will love this recipe as much as I do!

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It’s flavorful and flaky with a nice crispy crunch from the toasted coconut panko mixture baked on the top. The orange chili sauce is only two ingredients and super easy to whip together. It has just a little bit of heat that really ties all the flavors together with the sweet coconut and undertones of citrus from the coriander spice.

 

It is recommended to include fish in your meal plan 2-3 times per week. Click here to learn more about the benefits of fish. Now it’s time to show you how to get this on the dinner table!

 

Line up all your ingredients along with a baking sheet.
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Dip the fish into the egg wash and then coat with panko/coconut mixture.

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Place each piece of fish on the baking sheet and top with any remaining coconut/panko.

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Sprinkle the coriander on top. This adds a slight citrus flavor to the coconut. Place these in a preheated oven for 10 minutes. It’s going to make your kitchen smell very tropical.

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While the fish is cooking, line up the sauce ingredients.

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Stir the orange marmalade and sriracha together and place in small dishes for dipping.

 

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There you have it! A healthy and delicious dinner is ready in no time.

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Baked Coconut Cod with Orange Chili Sauce

by Jennifer Adsit, RD

Makes 4 servings

 

Ingredients:

4 three oz pieces cod

1 egg

½ cup skim milk

1 cup sweetened coconut flakes

1/2 cup plain panko crumbs

1 tsp coriander

Nonstick cooking spray

 

Orange Chili Sauce:

½ cup orange marmalade

1 tsp sriracha

 

Directions:

  1. Preheat oven to 450°. Coat baking sheet with nonstick spray.
  2. In a medium bowl, mix together egg and milk.
  3. In another medium sized bowl mix together coconut flakes and panko crumbs.
  4. Dip fish into milk mixture, then into coconut mixture.
  5. Place fish on a baking sheet and top with any remaining coconut mixture and coriander.
  6. Cook for 10 minutes, or until the internal temperature has reached 145 °F.
  7. Mix orange marmalade and sriracha together and serve on the side.

 

Serving suggestions:

Pair with couscous and sauteed broccoli.

 

Nourishing Nutrition: (per serving, including 1 tbsp of orange marmalade sauce)

 

Calories: 304    Protein (g): 20    Fat (g): 9    Carbohydrates (g): 37     Sodium (mg): 269 Sugar (g): 23