Recipes Jamaica

Coconut-Cornmeal Crusted Basa

Try this Rainforest Seafoods Coconut-Cornmeal Crusted Basa Recipe, courtesy of Sandy Lee (Nutrition Expert, Fitness Competitor and Health Coach)


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


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

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