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.
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