Saturday, March 10, 2012

Coconut Fish w/ Island Salsa

Coconut Fish w/ Island Salsa

It's about that time where we all just want to run away to a tropical island. Well, this is my attempt to bring that "island flavor" to you! You won't miss the added fat with the crunch cornflake and cocunut coating. Also, the salsa can be used on anything--including grilled meats!  Is someone in your family not a fish eater? Sub in 1 lbs chicken!

4 , 4 oz filets of pollack (tilapia, code, haddock, etc all work too)
1 large egg
1 T skim milk
2 cups cornflake cereal, coursely crushed.
2 1/2 oz unsweetened, shredded coconut
1 packet splenda, or other sugar substitute
1/2 tsp cayenne
1/2 tsp pepper
1/2 tsp salt (if desired)
1 cup diced fresh pineapple (or pineapple canned in water/no sugar added)
1 cup frozen sweet corn, thawed
1 red bell pepper, diced (yellow or orange will work fine)
1 scallion, sliced thin
2-3 tsp fresh lime juice
2 tsp olive oil or canola oil
aluminum foil
canola cooking spray

Preheat your oven to 425.  Line a rimmed baking sheet with aluminum foil. Spray lightly with canola cooking spray.

Crack egg into a bowl. Add milk and beat lightly.

Combine cornflakes, coconut, splenda, and cayenne in another bowl or shallow dish. Season the fish with salt and pepper.

Dip fish into the egg mixture, coating both sides. Remove and dredge fish in the cornflake mixture.

Arrange coated fish on the prepared baking sheet. Bake until golden brown and cooked through (10-15 minutes).

Meanwhile, toss together pineapple, corn, red pepper, scallion, lime juice, oil.

Serve salsa over the fish.  Enjoy!

Serves 4

WW information
8pt+ for 1 piece of fish w/ 1/4 of the salsa.

Base Recipe Cook Yourself Thin Faster Coconut Chicken w. Tropical Salsa

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