Lemon Coconut Fish
Tropical panfried lemon coconut coated fish served with yogurt dressing.
Ingredients
- 1/4 cup all-purpose flour
- 1/4 cup desiccated coconut (or ground flakes, preferably unsweetened)
- 1/2 tsp turmeric
- 1/2 tsp chili powder
- 1/2 lemon, grated rind
- 1/4 tsp black pepper
- 17 1/2 oz whiting fish fillets
- 2 eggs, lightly beaten
- 1 cup plain, lowfat yogurt (for dressing)
- 1 clove garlic, crushed (for dressing)
- 2 Tbsp chopped fresh parsley (for dressing)
Directions:
Combine flour, coconut, turmeric, chili powder, lemon rind and black pepper. Dip fish in beaten eggs. Toss onto flour mixture.
Spray a frying pan with cooking spray, and cook fish until flesh flakes when tested with a fork.
Mix dressing ingredients together. Serve fish with dressing.
Variations:
Serve with steamed vegetables and/or a fruit salad, if desired.
Serving suggestions not included in nutritional analysis.
Nutritional Info (per serving)
| CALORIES | 247 cals |
| Kilojoules | 1,025 kJ |
| Fat | 8.5 g |
| Saturated Fat | 4.0 g |
| Cholesterol | 93 mg |
| Sodium | 69 mg |
| Carbohydrates | 10.0 g |
| Fiber | 1.0 g |
| Total Sugars | 3.5 g |
| Protein | 31.0 g |
| Calcium | 110.0 mg |
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