Golden Coconut Flounder

Name: Golden Coconut Flounder Recipe
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 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

(6)

Minutes to Prepare: 5
Minutes to Cook: 10

Number of Servings: 6

Ingredients

2 lbs. fish fillets1/2 cup flaked coconut1 bunch fresh parsley or 1/2 cup parsley flakes1 egg beaten with 1 tsp. water1 cup corn flakesSalt and Pepper to taste1/3 cup oilLemon 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.

Servings Per Recipe: 6

Nutritional Info 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

More Recipes Like This

TIME15

CALS155

(86 ratings)

Broiled Tilapia Parmesan

Submitted by: NEWCREATION517

CALORIES 155 FAT 6 PROTEIN 22.9 CARBS 0.6 FIBER 0

TIME10

CALS187

(178 ratings)

Cilantro-Lime Tilapia with Spinach and Tomatoes

Light and luscious, this simple baked tilapia recipe is just right for your appetite.Submitted by: LOVE2COOK

CALORIES 186.8 FAT 6.8 PROTEIN 25.9 CARBS 8 FIBER 2.8

TIME15

CALS178

(203 ratings)

Broiled Tilapia Parmesan

This is a wonderful baked tilapia recipe that is easy to make provided you keep a watchful eye on broiling time!Submitted by: KDGAUTHIER

CALORIES 177.7 FAT 8.3 PROTEIN 24.5 CARBS 1.4 FIBER 0

TIME0

CALS299

(107 ratings)

Pan-Seared Tuna with Olive-Wine Sauce RECIPE

An elegant entree of tuna, bathed in an herb-infused white wine sauce, served on a bed of couscous.Submitted by:

CALORIES 298.8 FAT 7 PROTEIN 28.9 CARBS 21.5 FIBER 2.2

TIME30

CALS211

(104 ratings)

Shrimp Pad Thai

I adjusted the recipe to lower the fat and calories. Submitted by: KASIBUG

CALORIES 210.5 FAT 5.9 PROTEIN 20.4 CARBS 21 FIBER 1.8

Member Reviews

HANIAAG0
- 12/4/20
NURSEHOWE
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
DILBERTA
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
CD2407729
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
MIFFLIN
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
MCANIRLINH
Made mine with haddock. Was very yummy and the non-fish lovers finished their portions. - 10/20/07
AMUZIK
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
ABHIPSA20
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
STEPH2003
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
GREATCOP0193
I will have to try it. I love flounder. - 10/1/07
LIZTIB
Sounds fantastic. Would be great served with a chilli lime salsa. - 9/30/07