Directions:
- PREHEAT oven to 400°F Line a 15 1/2x10 1/2x1-inch baking pan with Foil, spray with cooking spray ; set aside.
- COMBINE butter, salt and cayenne pepper in a large bowl. Add fish and stir to coat; set aside. Combine pecans, coconut and bread crumbs. Spread mixture on a sheet of wax paper. Roll fish in coconut mixture, turning to coat evenly. Press on additional mixture, if necessary. Place in a single layer in foil-lined pan.
- Bake for 15 to 20 minutes or just until fish is opaque throughout. Serve with salsa.
- FOR SALSA: Combine pineapple, mango, red pepper, green onions, red wine vinegar, cilantro and salt. Chill; serve with fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 522.62 Kcal (2188 kJ) | ||
| Calories from fat | 388.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 43.16g | 66% | |
|---|---|---|---|
| Cholesterol | 30.5mg | 10% | |
| Sodium | 623.19mg | 26% | |
| Potassium | 523.66mg | 11% | |
| Total Carbs | 29.09g | 10% | |
| Sugars | 20.7g | 83% | |
| Dietary Fiber | 7.29g | 29% | |
| Protein | 11.11g | 22% | |
| Vitamin C | 52.8mg | 88% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.8mg | 10% | |
| Calcium | 70.5mg | 7% | |
| Amount Per 100 g | |||
| Calories | 243.1 Kcal (1018 kJ) | ||
| Calories from fat | 180.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.07g | 66% | |
|---|---|---|---|
| Cholesterol | 14.19mg | 10% | |
| Sodium | 289.88mg | 26% | |
| Potassium | 243.58mg | 11% | |
| Total Carbs | 13.53g | 10% | |
| Sugars | 9.63g | 83% | |
| Dietary Fiber | 3.39g | 29% | |
| Protein | 5.17g | 22% | |
| Vitamin C | 24.6mg | 88% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.9mg | 10% | |
| Calcium | 32.8mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
