Coconut-Crusted Flounder Over Pineapple Fried Rice
This tropical-inspired dish combines sweet pineapple fried rice with crispy coconut-crusted flounder for a flavorful meal that's easy to make!
Ingredients
- 6-8 flounder fillets around 4 oz each (Some of mine were smaller than others)
- 1 egg
- 2 tablespoon lime juice
- ¼ teaspoon kosher salt
- 1 tablespoon honey 21g
- 1 cup shredded unsweetened coconut 80g
- 1 tablespoon coconut oil 14g
- 1 medium sweet onion chopped
- 1 red bell pepper diced
- 1 cup pineapple chunks
- 1 cup baby spinach hopped
- About 2 cups instant basmati brown rice I used this pouch
- 1 tablespoon soy sauce
Instructions
- Preheat the broiler.
- Make a breading station by whisking the egg, lime juice, salt and honey in a shallow bowl. Place the coconut on a plate. Line and spray a cookie sheet with non-stick cooking spray.1 egg, 2 tablespoon lime juice, 1 tablespoon honey, ¼ teaspoon kosher salt
- Dip each fillet into the egg mixture and "bread" with the coconut. Since the fillets are so thin we are going to broil them so there no need to coat both sides of the fish with the coconut. Just coat one side and lay on the baking sheet.6-8 flounder fillets, 1 cup shredded unsweetened coconut
- Place the fillets under the broiler for 8-10 minutes until the coconut crisps up and browns.
- While the fish is cooking, heat the coconut oil in a non-stick skillet and sauté the onion and pepper.1 tablespoon coconut oil, 1 medium sweet onion, 1 red bell pepper
- Chop the pineapple (or leave whole -- I thought chopping it would convince the kids; it didn't) and add it to the onion and peppers.1 cup pineapple chunks
- Mix in the chopped spinach.1 cup baby spinach
- Once the spinach wilts, add the bag of instant rice.About 2 cups instant basmati brown rice
- Mix everything in well allowing the flavors to blend. Add the soy sauce and remove from heat. By now the fish should be done.1 tablespoon soy sauce
- I took about ¾ cup of rice and topped with 2 smaller fillets and served with a side of peas.
- The coconut made a great coating on the fish, and it did crisp up nicely.
Nutrition
Calories: 1235kcalCarbohydrates: 28gProtein: 172gFat: 46gSaturated Fat: 23gPolyunsaturated Fat: 6gMonounsaturated Fat: 8gTrans Fat: 0.2gCholesterol: 648mgSodium: 1529mgPotassium: 2599mgFiber: 6gSugar: 20gVitamin A: 2174IUVitamin C: 52mgCalcium: 334mgIron: 4mg
Tried this recipe?Let us know how it was!