This Caribbean fish recipe can be made with fish or with scallops and will wake up your taste buds! I am not a real recipe follower, and I change it around all the time. Hope this works for you.
Ingredients
Breaded Fish
- 1 large egg
- 1/3 cup milk
- 1 cup panko bread crumbs
- 1 tablespoon dried unsweetened coconut, or to taste (Optional)
- 1 tablespoon olive oil, or as needed
- 5 (4 ounce) fillets tilapia
Mango Salsa
- 1 mango – peeled, seeded and diced
- 1 cup chopped fresh pineapple
- ½ red bell pepper, chopped
- ½ cup black beans, rinsed and drained (Optional)
- ½ red onion, finely chopped
- 3 tablespoons chopped fresh cilantro
- 3 tablespoons fresh lime juice
Fish Spice Mix
- 1 tablespoon paprika
- 2 teaspoons curry powder
- 2 teaspoons ground cumin
- 1 ½ teaspoons ground allspice
- 1 teaspoon ground ginger
- 1 teaspoon ground coriander
- ¾ teaspoon salt
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon ground fennel seed (Optional)
- 1/8 teaspoon cayenne pepper (Optional)
Directions
Step 1
Mix together paprika, curry powder, cumin, allspice, ginger, coriander, salt, black pepper, fennel, and cayenne pepper in a bowl; set aside.
Step 2
In a bowl, lightly toss mango, pineapple, red bell pepper, black beans, red onion, and cilantro in a bowl; pour lime juice over mango mixture and toss again. Cover the bowl and refrigerate until chilled, at least 30 minutes.
Step 3
Whisk together egg and milk in a bowl. In a separate shallow bowl, stir panko crumbs with coconut. Stir about 1 tablespoon of the spice mix, or to taste, into the panko crumb mixture.
Step 4
Heat olive oil in a skillet over medium heat. Dip tilapia fillets into egg mixture, then press gently into panko crumb mixture to coat both sides of fillets. Brush off any loose crumbs, then lay fillets into the hot oil. Pan-fry until fish is opaque inside and golden brown outside, 3 to 5 minutes per side. Serve with mango salsa.
Tips
The spice mix can be used as desired and will keep for a while.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 5 | |
Calories 312 | |
% Daily Value * | |
Total Fat8g | 10% |
Saturated Fat2g | 11% |
Cholesterol80mg | 27% |
Sodium646mg | 28% |
Total Carbohydrate37g | 13% |
Dietary Fiber5g | 18% |
Total Sugars12g | |
Protein30g | |
Vitamin C51mg | 253% |
Calcium107mg | 8% |
Iron3mg | 14% |
Potassium822mg | 17% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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