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Try this Rainforest Seafoods Coconut-Cornmeal Crusted Basa Recipe, courtesy of Sandy Lee (Nutrition Expert, Fitness Competitor and Health Coach)
Ingredients
4 (4-6 ounce) Basa fish fillets
3/4 cup unsweetened shredded coconut
3/4 cup cornmeal
1/4 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 large eggs (lightly beaten)
6 Tablespoons coconut oil
Lemon wedges for garnish
Directions:
Preheat oven to 500 degrees. Position an oven rack in the upper third of the oven.Combine the shredded coconut, cornmeal, cayenne, garlic powder, onion powder, salt and pepper in a shallow container or brown paper bag, and shake to mix.
Place the beaten eggs in a shallow dish.
Season the fish first with salt and pepper on each side, and then place each fillet in container/bag to coat well with the mix. Dip the fish in the eggs, and then shake in the mix again to coat.
Transfer fish to a plate.
Warm 3 tablespoons of coconut oil in a skillet on medium-high heat until hot but not smoking.
Place each fillet in the skillet and let brown on each side, about 1 minute per side, add the remaining 3 tablespoons of coconut oil as needed.(If you are not using an oven safe pan to brown the fish, such as an iron skillet). Place the fillets in a lightly oiled glass baking dish.Place baking dish in the upper third of the oven and bake until the fillets are cooked through, about 5 minutes.
Remove from the oven and serve immediately with lemon wedges.
TIP: This dish is best when served immediately.
Nutrients per serving:
Calories – 325
Fat – 20g
Carbohydrates – 12g
Protein – 24g
Ready in 20 minutes
Makes 4 servings
