Coconut Fish Sticks

Health score
47%
Coconut Fish Sticks
35 min.
4
761kcal

Suggestions

Ingredients

  • cups breadcrumbs preferably panko
  • head broccoli cut into florets
  • 1.3 pounds filets 1-inch-thick cut into strips
  • large eggs 
  • 0.5 cup flour all-purpose
  • 0.5  jalapeno diced seeded
  • servings kosher salt and pepper freshly ground
  •  lemons juiced cut into wedges
  • 0.3 cup mango chutney jarred
  • 0.3 cup milk 
  •  scallions thinly sliced
  • cup coconut or shredded unsweetened toasted
  • servings vegetable oil for frying

Equipment

  • bowl
  • frying pan
  • paper towels
  • plastic wrap
  • microwave

Directions

  1. Combine the fish and milk in a large bowl; let soak.
  2. Mix the chutney, jalapeno, scallions, lemon juice and 2 tablespoons water in a small bowl.
  3. Combine the flour, 1/2 teaspoon salt, and pepper to taste in a shallow bowl. Beat the eggs with 1/4 cup water in another shallow bowl.
  4. Mix the breadcrumbs, coconut, 1/2 teaspoon salt and 1/4 teaspoon pepper in a third shallow bowl.
  5. Drain the fish, then coat each piece in the seasoned flour, dip in the egg mixture and roll in the breadcrumb mixture. Set on a rack until ready to cook.
  6. Put the broccoli in a microwave-safe bowl with 3 tablespoons water, cover with plastic wrap and microwave until tender, 5 minutes. Meanwhile, heat 1/2 inch vegetable oil in a large skillet over medium-high heat. Working in batches, fry the fish sticks until golden brown, about 2 minutes per side.
  7. Drain on a paper towel-lined plate.
  8. Serve with the broccoli, lemon wedges and chutney sauce.
  9. Photograph by Christopher Testani

Nutrition Facts

Calories761kcal
Protein22.9%
Fat29.53%
Carbs47.57%

Properties

Glycemic Index
72.38
Glycemic Load
22.53
Inflammation Score
-9
Nutrition Score
45.327391582987%

Flavonoids

Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Luteolin
2.27mg
Kaempferol
12.01mg
Myricetin
0.36mg
Quercetin
6.3mg

Nutrients percent of daily need

Calories:761.09kcal
38.05%
Fat:25.56g
39.32%
Saturated Fat:15.95g
99.69%
Carbohydrates:92.62g
30.87%
Net Carbohydrates:80g
29.09%
Sugar:24.06g
26.73%
Cholesterol:156.39mg
52.13%
Sodium:779.07mg
33.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.6g
89.19%
Vitamin C:171.67mg
208.08%
Vitamin K:176.89µg
168.47%
Selenium:82.81µg
118.3%
Manganese:1.63mg
81.43%
Phosphorus:628.67mg
62.87%
Vitamin B1:0.93mg
61.73%
Folate:219.27µg
54.82%
Fiber:12.62g
50.49%
Vitamin B2:0.77mg
45.22%
Vitamin B6:0.87mg
43.5%
Vitamin B3:8.7mg
43.49%
Potassium:1496.82mg
42.77%
Iron:6.75mg
37.49%
Magnesium:137.22mg
34.31%
Vitamin B12:1.81µg
30.19%
Copper:0.53mg
26.59%
Calcium:264.7mg
26.47%
Vitamin A:1262.16IU
25.24%
Vitamin B5:2.22mg
22.18%
Zinc:3.1mg
20.68%
Vitamin E:2.96mg
19.73%
Vitamin D:2µg
13.33%