over 2 years ago
Use sole or flounder fillets to make this main course, too. Serve with sautéed spinach or kale on the side. The pumpkin seeds can be made ahead and stored in an airtight container at room temperature until ready to use.
- 2 teaspoons canola oil
- 2 teaspoons honey
- 1 teaspoon curry powder
- 1/4 teaspoon ground cinnamon
- 1 teaspoon salt
- 1 cup pumpkin seeds
- 1 1/2 pound haddock or cod fillets
- 1/2 cup roughly grated unsweetened coconut
- 3/4 cups panko bread crumbs
- 2 tablespoons butter, melted
- 3 tablespoons apricot fruit spread or preserves, melted
- 1 tablespoon lime juice
Preheat oven to 350°F. Line a baking sheet with foil. Stir together oil, honey, curry powder, cinnamon and 1/2 teaspoon of the salt in a medium bowl. Add pumpkin seeds and toss to coat. Transfer seeds to prepared baking sheet, spreading out as evenly as possible and bake, tossing occasionally, until toasted and fragrant, 12 to 14 minutes. Set aside to let cool, then peel pumpkin seeds away from foil, separate with fingers, if needed, and transfer to a bowl.
Increase oven temperature to 450°F. Arrange fish fillets in a single layer on a baking sheet lined with lightly oiled foil; set aside. Combine coconut, bread crumbs, butter and remaining 1/2 teaspoon salt in a medium bowl; set aside.
Stir together apricot spread and lime juice in a small bowl, then brush over the top of each fish fillet. Pat bread crumb mixture onto each fillet and bake until just cooked through and golden brown, 8 to 10 minutes. Transfer to plates, top with curried pumpkin seeds and serve.
- 659 calories
- 44g total fat
- 24g saturated fat
- 107mg cholesterol
- 1110mg sodium
- 31g carbohydrate (8g dietary fiber, 8g sugar)
- 42g protein