Zippy Coconut Baked Fish Food

ZIPPY COCONUT BAKED FISH

Steps:

• Preheat oven to 425°. In a shallow bowl, combine the first eight ingredients. In another shallow bowl, combine coconut and bread crumbs. Dip fillets in butter mixture, then coat with coconut mixture. Transfer to a 15x10x1-in. baking pan coated with cooking spray., Bake 15-20 minutes or until fish flakes easily with a fork. Meanwhile, in a small bowl, combine the sauce ingredients. Serve with fish.

FISH BAKED IN COCONUT MILK

Steps:

• Cut fillets crosswise into strips 2-inches wide. Rub fish with mixture of lemon juice and oil, cover and refrigerate for 1 hour.
• Preheat oven to 350 degrees.
• In medium frying pan, over medium high heat, fry onion in oil until edges are nicely browned. Add garlic, ginger, and green chile, and stir over medium heat for 2 minutes. Add tomatoes, spice mixture, fennel seeds, and salt, and fry, stirring constantly until tomato pieces break down to form a lumpy paste. Add coconut milk and simmer about 5 minutes until a thick, rich sauce is formed.
• Arrange fish in an oiled baking/serving dish large enough to hold fish in a single layer. Bake, uncovered, for 10 minutes in the preheated oven. Pour sauce over fish, cover tightly with aluminum foil, and return to oven for 15 to 20 minutes until fish is opaque.
• Garnish with chopped cilantro.

COCONUT FISH STICKS

Steps:

• Combine the fish and milk in a large bowl; let soak. Mix the chutney, jalapeno, scallions, lemon juice and 2 tablespoons water in a small bowl. Combine the flour, 1/2 teaspoon salt, and pepper to taste in a shallow bowl. Beat the eggs with 1/4 cup water in another shallow bowl. Mix the breadcrumbs, coconut, 1/2 teaspoon salt and 1/4 teaspoon pepper in a third shallow bowl. Drain the fish, then coat each piece in the seasoned flour, dip in the egg mixture and roll in the breadcrumb mixture. Set on a rack until ready to cook. Put the broccoli in a microwave-safe bowl with 3 tablespoons water, cover with plastic wrap and microwave until tender, 5 minutes. Meanwhile, heat 1/2 inch vegetable oil in a large skillet over medium-high heat. Working in batches, fry the fish sticks until golden brown, about 2 minutes per side. Drain on a paper towel-lined plate. Serve with the broccoli, lemon wedges and chutney sauce.

COCONUT COD CHOWDER WITH SEASONED OYSTER CRACKERS

Steps:

• Season cod all over with 1½ tsp. salt; set aside. Heat 3 Tbsp. ghee in a medium Dutch oven over medium. Cook leeks, garlic, and ginger, stirring occasionally, until softened but not browned, about 3 minutes. Add turmeric, coriander, and cardamom and cook, stirring, until fragrant, about 30 seconds. Add chile, potatoes, coconut milk, 1 tsp. salt, and ¾ cup water; bring to a boil (still over medium). Immediately reduce heat so soup is at a bare simmer. Cover, leaving lid slightly askew, and cook until potatoes are barely fork-tender, 10-12 minutes.
• Carefully nestle reserved fish into pot, spoon some broth over, and cover, leaving lid slightly askew. Cook at a bare simmer 4 minutes, then stir in celery. Cook until fish is opaque and flakes easily, about 5 minutes. Taste chowder and season with more salt if needed.
• Meanwhile, heat remaining 2 Tbsp. ghee in a small skillet over medium-low. Add crackers and stir well to coat. Cook, stirring often, until golden brown, about 5 minutes. Remove from heat and add paprika; toss to evenly coat.
• Slice 1 lime in half and squeeze juice into chowder. Taste and season with more salt if needed. Ladle into bowls, breaking fish into large pieces. Scatter celery leaves over chowder if using and top with crackers. Slice remaining lime into wedges and serve alongside.

COCONUT-POACHED FISH WITH BOK CHOY

Steps:

• Season fish well with salt. In a large sauté pan, heat oil over medium heat. Add shallot, garlic, ginger and chile, and cook, stirring often until they become translucent, about 2 minutes. Season with salt.
• Add coconut milk, fish sauce and brown sugar, and whisk together until combined and sugar dissolves. Bring mixture to a gentle simmer. Add cod fillets and turn the heat down to low. Cover and cook until cod is just cooked through and opaque, about 6 to 8 minutes. Carefully remove the fish and plate in bowls.
• Add bok choy to the coconut milk broth and turn heat to medium-low. Cook bok choy until leaves are wilted and stems are tender, about 1 to 2 minutes.
• Divide bok choy evenly alongside the fish and ladle the coconut milk broth over each portion. Top with cilantro, scallions and a good squeeze of lime, and serve with remaining wedges on the side. Garnish with flaky salt, if desired.

COCONUT FISH CURRY TRAYBAKE

Steps:

• Heat oven to 200C/180C fan/gas 6. Tip the rice into a roasting tin. Whisk the coconut milk with the curry paste and fish sauce. Nestle the fish into the rice, put the broccoli, pak choi and half the spring onions on top, and season. Drizzle the coconut mixture over everything, cover with foil and cook in the oven for 25 mins or until the veg is cooked through and the fish is flaking apart.
• Serve in bowls, topped with coriander leaves and the remaining spring onions, with lime wedges on the side.

BRAZILIAN FISH & COCONUT MILK STEW (LOW CARB)

Steps:

• Fish Marinade:.
• Mix juice of 2 limes and salt in a glass or plastic bowl - lay your fish in the bowl and try to cover as much as possible. Refrigerate for 30 minutes.
• While marinating - heat oil in your soup pot - saute onions and peppers until onions are opaque. Add Garlic and saute for another minute. Add tomatoes and let simmer for approximately 10 minutes or until tomatoes have reduced somewhat.
• Stirr in coconut milk and fish including the marinade, old bay seasoning and pepper. Do not add any more salt - this recipe borrows its salt from the fish and the "old bay" seasoning. Bring to a boil then reduce heat and simmer for 10 minutes or until fish is cooked and chunked apart.
• Serve.

COCONUT FISH CURRY

Steps:

• Combine curry powder, ground ginger, and ground turmeric in a skillet; toast the spices over medium heat until browned, about 5 minutes. Pour olive oil and garlic into the spice mixture and stir to make a paste.
• Stir onion into the spice mixture; cook and stir until the onion is tender, 5 to 7 minutes. Stir about half the coconut milk and half the water into the onion mixture; simmer together for 5 minutes. Add cod to the mixture; continue cooking until the fish is firm, about 5 minutes. Add tomato, remaining coconut milk, and remaining water to the skillet; cook until the tomato is softened, about 5 minutes.

COCONUT & LIME FISH

Steps:

• Heat oven to 200C/180C fan/gas 6. Zest and juice the limes. In the small bowl of a food processor, whizz together the lime zest and juice with the remaining ingredients, except the fish, until a smooth paste forms. Taste and add a little more fish sauce if you feel it is needed.
• Put the fish on a baking tray and spread over the coconut mixture. Bake in the oven for 15-20 mins until the fish is cooked through. Serve with steamed rice and thin-stemmed broccoli.

NUTTY COCONUT FISH

Steps:

• Preheat oven to 375 degrees F (190 degrees C). Lightly grease a medium baking dish.
• In a small bowl, blend mayonnaise and brown mustard. In a medium bowl, mix dry bread crumbs, shredded coconut, chopped mixed nuts, sugar, salt, and cayenne pepper.
• Dip fish in the mayonnaise mixture, then in the bread crumb mixture. Arrange coated fish fillets in the prepared baking dish.
• Bake 20 minutes in the preheated oven, until fish is easily flaked with a fork.

FISH BAKED IN COCONUT MILK

Steps:

• Cut fillets crosswise into strips 2-inches wide.
• Rub fish with mixture of lemon juice and oil, cover and refrigerate for 1 hour.
• Preheat oven to 350 degrees.
• In medium frying pan, over medium high heat, fry onion in oil until edges are nicely browned.
• Add garlic, ginger, and green chile, and stir over medium heat for 2 minutes.
• Add tomatoes, spice mixture, fennel seeds, and salt, and fry, stirring constantly until tomato pieces break down to form a lumpy paste.
• Add coconut milk and simmer about 5 minutes until a thick, rich sauce is formed.
• Arrange fish in an oiled baking/serving dish large enough to hold fish in a single layer.
• Bake, uncovered, for 10 minutes in the preheated oven.
• Pour sauce over fish, cover tightly with aluminum foil, and return to oven for 15 to 20 minutes until fish is opaque.
• Garnish with chopped cilantro.