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Coconut-Crusted Mahimahi with Pan-Roasted Garlic, Rosemary, and Tomato Sauce

This vibrant coconut-crusted mahimahi offers a sophisticated twist on a high-protein dinner. The mild, firm texture of the fish is perfectly complemented by a crisp, tropical coconut coating, while the pan-roasted garlic and rosemary sauce adds a fragrant depth. The addition of fresh tomatoes and a hint of rice wine vinegar provides a bright, acidic lift that cuts through the richness of the coconut, resulting in a beautifully balanced savoury dish.

Ideal for a quick weeknight meal or a healthy weekend lunch, this recipe is packed with lean protein and heart-healthy fats. The method of starting the fish in a frying pan and finishing it in a hot oven ensures the crust remains light and golden without overcooking the delicate flesh. Serve it alongside some steamed greens or a light quinoa salad for a complete, nutritious meal.

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Ingredients for Coconut-Crusted Mahimahi with Pan-Roasted Garlic, Rosemary, and Tomato Sauce

  • 4 tablespoons extra-virgin olive oil, divided

  • 1 garlic clove, smashed

  • 2 (5-to 170g ) pieces of skinless boneless mahimahi fillet

  • 30g plain flour

  • 1 large egg, lightly beaten

  • Rounded 30g grated dried unsweetened coconut

  • 60 ml extra jungfruolja

  • 1 garlic clove, smashed

  • 1/4 teaspoons finely chopped rosemary

  • 1 medium tomato, seeded and cut into 1/4-inch dice

  • 1/2 tablespoons finely chopped parsley

  • 1/2 tablespoons finely chopped chives

  • 1 tablespoon rice-wine vinegar (not seasoned)

Mix 2 tablespoons oil, garlic, 1/4 teaspoons salt, and 1/8 teaspoons pepper in a bowl and marinate fish in it while making sauce.

Heat oil (60ml ) in a small skillet over low heat until just warm, then add garlic and rosemary and heat until fragrant, about 1 minute. Toss with remaining sauce ingredients, 1/4 teaspoons salt, and 1/8 teaspoons pepper in a bowl.

Mix 2 tablespoons oil, garlic, 1/4 teaspoons salt, and 1/8 teaspoons pepper in a bowl and marinate fish in it while making sauce.

Heat oil (60ml ) in a small skillet over low heat until just warm, then add garlic and rosemary and heat until fragrant, about 1 minute. Toss with remaining sauce ingredients, 1/4 teaspoons salt, and 1/8 teaspoons pepper in a bowl.

Coat and cook fish: Preheat oven to 232°C with rack in middle.

Put flour, egg, and coconut in separate shallow bowls. Dredge curved side of each fillet in flour, shaking off excess, then dip floured side in egg and then in coconut. (Discard marinade.)

Heat remaining 2 tablespoons oil in an ovenproof heavy medium skillet over medium heat until it shimmers. Cook fish, coated side down, until coconut is pale golden, 30 to 60 seconds. Carefully turn fish over and transfer skillet to oven. Roast until fish is just cooked through, 6 to 7 minutes. Serve fish with sauce.◊

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Informationen på denna sida är granskad av kvalificerade kliniker.

  • 29 jan 2026 | Ursprungligen publicerad

    Författad av:

    UK receptredaktörer

    Granskad av

    UK receptredaktörer
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