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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 315.5
  • Total Fat: 16.8 g
  • Cholesterol: 121.8 mg
  • Sodium: 197.3 mg
  • Total Carbs: 7.5 g
  • Dietary Fiber: 0.6 g
  • Protein: 32.4 g

View full nutritional breakdown of Golden Coconut Flounder calories by ingredient
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Golden Coconut Flounder

Submitted by: CUPATEA1


Number of Servings: 6

Ingredients

    2 lbs. fish fillets
    1/2 cup flaked coconut
    1 bunch fresh parsley or 1/2 cup parsley flakes
    1 egg beaten with 1 tsp. water
    1 cup corn flakes
    Salt and Pepper to taste
    1/3 cup oil
    Lemon for Garnish

Directions

Blend Coconut and Parsley in blender or food processor. Add cornflakes til blended, and stir in salt and pepper to taste. Beat egg, dip fish fillets on egg and dredge in breading mix.

Fry in oil til golden brown and cooked through.

Number of Servings: 6

Recipe submitted by SparkPeople user CUPATEA1.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • Instead of egg, I dredged the flounder in lite coconut milk and I added some sliced almonds & sea salt to the coconut,parsley,corn flake mixture. Only thing I would do differently is do bake it in the oven on parchment paper because my breading came off when I flipped it. Great taste though! - 2/8/14

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  • We LOVED this recipe. The only changes I made were that I didn't bother to process the coating mix and I didn't have corn flakes so I used corn bread stuffing crumbs. Awesome! - 10/19/09

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  • a new favorite, this was a quick easy recipie. To cut down on the fat, I sprayed a baking sheet and placed the fish on there sprinkling the remaining crumbs over top and baked for 15 min until golden. It was wonderful! Thanks! - 8/11/09

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  • I've been reading on Spark about how coconut oil is the best to cook with (doesn't break down into bad stuff), so this recipe would probably be great using coconut oil - 3/9/08

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  • Made mine with haddock. Was very yummy and the non-fish lovers finished their portions. - 10/20/07

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  • Very tasty! It was really easy, but I think I could have used less oil. Tilapia would be good with it. Make sure not to burn the coconut! I didnt process mine; I just crushed them (to save on cleanup) and it came out pretty good. - 10/17/07

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  • It was really easy to make and the whole family liked it.I shallow fried it in a nonstick pan with 1tbsp oil and it still came out really tasty. - 10/14/07

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  • 0 of 1 people found this review helpful
    I'm gonna try this, but I've got tilapa and fiber one at home so I'll substitute those things. I'll let you know! - 10/1/07

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  • I will have to try it. I love flounder. - 10/1/07

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  • Sounds fantastic. Would be great served with a chilli lime salsa. - 9/30/07

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