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Coconut Crusted Rockfish

 
One serving costs about $5.39 One serving costs about $5.39

$5.39 per serving

11 people like this recipe

11 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:82%

Spoonacular Score: 82%

 

Coconut Crusted Rockfish might be just the main course you are searching for. For $5.42 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 1191 calories, 47g of protein, and 72g of fat each. A couple people made this recipe, and 11 would say it hit the spot. If you have water, limes, flour, and a few other ingredients on hand, you can make it. To use up the orange juice you could follow this main course with the Plum Sherbert with Orange Juice and Plum Wine as a dessert. It is a good option if you're following a pescatarian diet. From preparation to the plate, this recipe takes roughly 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 84%. This score is great. Similar recipes include Coconut-Crusted Salmon with Coconut Chili Sauce, Roasted Rockfish Rockefeller, and Asian-Style Baked Rockfish.

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Archery Summit Vireton Pinot Gris with a 4.5 out of 5 star rating seems like a good match. It costs about 17 dollars per bottle.

Archery Summit Vireton Pinot Gris

The 2013 vintage is exuberant and effusive in the glass. The bouquet offers enticing aromas of citrus blossom, lemongrass, pineapple candy and ripe white peach. Opening with juicy notes of fresh cut pineapple, kadota fig and yellow apple, the palate exhibits energetic acidity and lively mouthfeel. Subtle undertones of citrus, spice drops and a distinctive, flinty minerality carry on throughout and linger on the clean, lasting finish.

» Get this wine on Wine.com

Ingredients

Servings:
1.5 cups
1.5 cups basmati rice
basmati rice
3 Tbsps
3 Tbsps butter
butter
4
4  eggs
eggs
0.5 cups
0.5 cups flour
flour
0.8 Tbsps
0.8 Tbsps fresh cilantro
fresh cilantro
3 Tbsps
3 Tbsps fresh lime juice
fresh lime juice
2
2  limes
limes
165
165  diced mango
diced mango
1 small
1 small onion
onion
17 Tbsps
17 Tbsps orange juice
orange juice
0.5 cups
0.5 cups panko breadcrumbs
panko breadcrumbs
0.33 cups
0.33 cups diced red bell pepper
diced red bell pepper
4 fillet
4 fillet rockfish
rockfish
some
some Salt & Pepper
Salt & Pepper
0.5
0.5  serrano chile
serrano chile
1 cup
1 cup unsweetened shredded coconut
unsweetened shredded coconut
0.75 cups
0.75 cups vegetable oil
vegetable oil
15 Tbsps
15 Tbsps water
water
1.5 cups basmati rice
1.5 cups
basmati rice
3 Tbsps butter
3 Tbsps
butter
4  eggs
4
eggs
0.5 cups flour
0.5 cups
flour
0.8 Tbsps fresh cilantro
0.8 Tbsps
fresh cilantro
3 Tbsps fresh lime juice
3 Tbsps
fresh lime juice
2  limes
2
limes
165  diced mango
165
diced mango
1 small onion
1 small
onion
17 Tbsps orange juice
17 Tbsps
orange juice
0.5 cups panko breadcrumbs
0.5 cups
panko breadcrumbs
0.33 cups diced red bell pepper
0.33 cups
diced red bell pepper
4 fillet rockfish
4 fillet
rockfish
some Salt & Pepper
some
Salt & Pepper
0.5  serrano chile
0.5
serrano chile
1 cup unsweetened shredded coconut
1 cup
unsweetened shredded coconut
0.75 cups vegetable oil
0.75 cups
vegetable oil
15 Tbsps water
15 Tbsps
water

Equipment

paper towels
paper towels
sauce pan
sauce pan
frying pan
frying pan
bowl
bowl
oven
oven
paper towels
paper towels
sauce pan
sauce pan
frying pan
frying pan
bowl
bowl
oven
oven


Instructions

  1. Make the salsa: In a small bowl, combine all the salsa ingredients, season with salt & pepper (pepper is optional). Set aside while preparing everything else.
  2. Start the rice: Melt the butter in a large saucepan over medium heat. Add onion and 1/2 t. salt. Cook until softened, about 5 minutes. Add the rice and coconut and saute about 3 minutes, until rice starts to become translucent at the edges. Add the water, bring to a boil, then reduce heat to low and cover. Cook about 15 minutes, until the water is absorbed and rice is tender. Remove pan from heat and let sit, covered for 10 minutes. Gently fluff the rice with a fork. Add the cilantro and lime juice and pepper to taste.
  3. Make the fish: Meanwhile, pat the fish fillets dry and season with salt and pepper. In one dish place the flour, in another dish, beat the eggs and 1 T. water until mixed, and in another mix together the coconut and panko. Working with one fillet at a time, dredge fish in the flour, then pat off the excess, dip in the egg, letting any excess drip back into the bowl, then coat in the coconut-panko mix, pressing the coating onto the fish to be sure it adheres.
  4. Heat the oven to 200 degrees f. (to keep the fish warm between batches). Heat the oil in a large nonstick skillet over medium-high heat until the oil shimmers and just starts to near the smoking point. Add 2 of the fillets and cook about 3 minutes per side, until the fish is golden and cooked through. Drain briefly on paper towels and place in the warm oven while cooking the remaining fish. Serve the fish and rice with the mango salsa and lime wedges.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $5.39
Ingredient
1.5 cups basmati rice
3 tablespoons butter
4 eggs
½ cups flour
2 tablespoons fresh cilantro
3 tablespoons fresh lime juice
2 limes
1 diced mango
1 small onion
1 tablespoon orange juice
½ cups panko breadcrumbs
⅓ cups diced red bell pepper
4 fillets rockfish
½ serrano chile
1 cup unsweetened shredded coconut
¾ cups vegetable oil
Price
$2.08
$0.36
$0.96
$0.08
$0.03
$0.38
$0.50
$1.20
$0.15
$0.03
$0.29
$0.25
$13.58
$0.03
$1.00
$0.65
$21.58

Tips

Health Tips

  • Here is an easy health swap: substitute brown rice for white rice. Brown rice is a whole grain, while white rice is brown rice stripped of some of its parts and much of its fiber and other nutrients. It is important to note, however, that all rice types raise your blood sugar and should be eaten in moderation. In fact, if it seems like it would work in the recipe, the best option would probably be so-called cauliflower rice.

  • If you're following a gluten-free diet, be sure to find a brand of gluten-free panko.

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
1187 Calories
46g Protein
72g Total Fat
92g Carbs
31% Health Score
Limit These
Calories
1187
59%

Fat
72g
111%

  Saturated Fat
54g
339%

Carbohydrates
92g
31%

  Sugar
10g
12%

Cholesterol
271mg
90%

Sodium
527mg
23%

Get Enough Of These
Protein
46g
94%

Selenium
143µg
205%

Manganese
1mg
84%

Phosphorus
617mg
62%

Vitamin C
48mg
58%

Vitamin D
7µg
50%

Vitamin B12
2µg
47%

Vitamin B2
0.73mg
43%

Vitamin B6
0.76mg
38%

Vitamin B3
7mg
37%

Potassium
1137mg
32%

Fiber
7g
31%

Vitamin A
1412IU
28%

Folate
112µg
28%

Copper
0.55mg
28%

Magnesium
107mg
27%

Vitamin E
3mg
25%

Vitamin B5
2mg
25%

Vitamin B1
0.36mg
24%

Iron
4mg
23%

Zinc
2mg
19%

Vitamin K
15µg
14%

Calcium
115mg
12%

covered percent of daily need

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