As my time here in South Africa comes to a close, a lot of our dinners are being made with whatever is left in the cupboards! I had the remains of some cassava flour and coconut flakes, and simply wasn’t feeling chicken for dinner. So I pulled our last two white fish fillets out of the freezer and decided to bring us back to our days in the Caribbean.
Tonight I’m attempting a Paleo Coconut Crusted White Fish.
This meal is light and fresh with a subtle coconut taste. It could be used in fish tacos or by itself, it is lovely either way! The batter is made with only gluten-free and paleo ingredients, and with a side of creamy coconut cauli-rice, you can feel good about eating this crisp and lightly sweet dinner.
When I served it to my fiancé, his immediate thoughts were:
“If you told everyone they could be healthy and still eat food like this, more people would do it.“
I’LL TAKE IT.
This meal takes a little bit of prep to make sure you coat the fish well. My recommendations would be to lay out your flour mixture, then your egg mixture, and then the coconut all in a line. This way you can work your way down and then put the finished fish straight into the hot pan. If you have your own method for dredging, by all means!
What You’ll Need:
- 1/3 cup flaked coconut
- 1/3 cup cassava flour
- 1 egg
- 1/4 cup coconut milk
- 1 tsp salt
- 2 fillets white fish
- Preheat oven to 375 degrees F and line a baking sheet with parchment paper. You may also begin to heat your pan so it is hot when you need to transfer the fish.
- In a shallow dish or on a plate, mix salt and cassava flour together.
- In a separate shallow dish, whisk the egg and coconut milk until there are no lumps.
- Sprinkle the coconut onto your last plate. Lay these dishes out in a row to make the process more efficient.
- Pat the fish down with a paper towel. If it is still wet, the coating won’t stick well!
- Dredge white fish first in cassava flour/salt mixture. Make sure it’s well coated on both sides.
- Then dip your fish (both sides) into the egg mixture, then into the coconut flakes. You might need to use your hands to pat the coconut evenly onto the fish
- Transfer immediately to a heated pan (with coconut oil) and let cook until it begins to brown. 3-4 minutes each side.
- Transfer fish to your lined baking sheet and let it bake in the oven for another 12-15 minutes.
- Switch your oven to broil for another 3-4 minutes. This really allows the fish to get beautifully brown and crispy.
You do not need to do this last step if you are happy with the color and crispness of your fish.
If you’d like a yummy side to accompany your fish (why not? Live your tropical dreams!), here is the recipe for the coconut cauli-rice I whipped up. It feels a little creamier than my original Cauliflower fried rice and we thought it went perfectly with this coconutty fish!
What You’ll Need:
- 500 g riced Califlower
- 1 cup yellow corn
- 3 stalks green onion chopped
- 1/2 cup coconut milk
- 4 tbsp Liquid aminos, soy sauce or Ponzu (I had ponzu on hand)
- 2 tbsp lime juice
- 1/2 tsp garlic powder
- 1/2 tsp salt or more depending on taste
- Combine frozen caulirice, corn, green onion, coconut milk and ponzu in a medium pot and let simmer on the stove for about 20 minutes stirring occasionally.
- I allowed mine to simmer for the entire time I prepared and cooked the fish and it turned out great! My original Cauli-Fried Rice would also be fantastic!
- And that’s it! This was a nice dish to serve to someone who truly loves a good battered fish. My main man loved that it was crispy and lightly sweet, and I loved that it wasn’t deep fried in oil and batter! This fish turned out perfectly cooked on the inside, and we loved getting to reminisce about our time in the (literal) sun.
Test it out and see how you like it! What food transports you back to your fave vacation spot?