Directions:
- Preheat oven to 350 degrees.
- Rinse off cod fillets well under cool water.
- Sprinkle well with lime juice and set aside.
- Mix together bread crumbs, salt, mace, and cayenne.
- Pour into a shallow dish suitable for dredging.
- Beat together eggs and water.
- Put coconut in a shallow dish suitable for dredging.
- Melt butter and pour into bottom of a baking dish.
- (Or spray baking dish with cooking spray.) Dredge each piece of limejuice-covered fish in the crumb mixture.
- Then dip in egg.
- Dredge in coconut.
- (You may repeat the egg/coconut step if you like a thicker coating.) Lay thoroughly-coated pieces of fish in baking pan.
- Bake for about 25-30 minutes or until fish flakes easily.
- Serve with good tartar sauce.
- Also good served along with baked bacon-wrapped shrimp.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 383.24 Kcal (1605 kJ) | ||
| Calories from fat | 196.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.81g | 34% | |
|---|---|---|---|
| Cholesterol | 163.71mg | 55% | |
| Sodium | 727.76mg | 30% | |
| Potassium | 526.07mg | 11% | |
| Total Carbs | 17.97g | 6% | |
| Sugars | 3.84g | 15% | |
| Dietary Fiber | 4.27g | 17% | |
| Protein | 26.61g | 53% | |
| Vitamin C | 4.9mg | 8% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1.9mg | 10% | |
| Calcium | 54.5mg | 5% | |
| Amount Per 100 g | |||
| Calories | 130.65 Kcal (547 kJ) | ||
| Calories from fat | 66.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.44g | 34% | |
|---|---|---|---|
| Cholesterol | 55.81mg | 55% | |
| Sodium | 248.11mg | 30% | |
| Potassium | 179.35mg | 11% | |
| Total Carbs | 6.13g | 6% | |
| Sugars | 1.31g | 15% | |
| Dietary Fiber | 1.46g | 17% | |
| Protein | 9.07g | 53% | |
| Vitamin C | 1.7mg | 8% | |
| Iron | 0.6mg | 10% | |
| Calcium | 18.6mg | 5% | |
* 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.
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