Coconut Crusted Haddock with Curried Pumpkin Seeds

Coconut Crusted Haddock with Curried Pumpkin Seeds

Serves 4

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.

Ingredients: 
  • 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 cup panko-style bread crumbs
  • 2 tablespoons butter, melted
  • 3 tablespoons apricot fruit spread or preserves, melted
  • 1 tablespoon lime juice
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Method: 

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.

Nutritional Info: 
Per Serving:630 calories (310 from fat), 35g total fat, 11g saturated fat, 115mg cholesterol, 850mg sodium, 33g carbohydrate (3g dietary fiber, 12g sugar), 46g protein

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