Preparing fish by baking, broiling, and poaching it are healthy ways to serve it to your family and friends. This gluten-free recipe for coconut-crusted mahi-mahi packs flavor and protein into a delicious, quick to prepare dish.
If your mahi-mahi is frozen, be sure to thaw it before cooking. It's tough to get coating to stick to frozen fish, and frozen fish takes longer to cook and gets watery in the oven.
If you can't find gluten-free panko, you can use cracker crumbs or other gluten-free breadcrumbs.
Preparation time: 5 minutes
Cooking time: 15 minutes
Yield: 4 servings
1/2 cup gluten-free panko breadcrumbs
1/4 cup sweetened, flaked coconut
1 tablespoon gluten-free all-purpose flour
1/4 teaspoon cayenne pepper
Salt to taste
Black pepper to taste
Four 6-ounce mahi-mahi fillets
2 tablespoons melted butter or olive oil
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or foil sprayed with nonstick cooking spray.
In a shallow dish, mix the breadcrumbs, coconut, flour, cayenne pepper, salt, and pepper.
One at a time, dip the mahi-mahi fillets in water and roll them in the breadcrumb mix. Pat down the breadcrumb mixture on top of the fish to ensure liberal coverage.
Place the mahi-mahi fillets on the baking sheet and drizzle them with melted butter or olive oil.
Bake the mahi-mahi for about 15 minutes, until the crust is golden and the fish flakes with a fork.
Serve with vegetables and hot rice.
Per serving: Calories 247 (From Fat 82); Fat 9g (Saturated 5g); Cholesterol 149mg; Sodium 318mg; Carbohydrate 6g (Dietary Fiber 1g); Protein 34g.
