Macadamia Nut Crusted fish is one of my favorite dishes to order from a seafood restaurant, however; they are usually pan-fried and consist more of bread crumbs than macadamia nuts. Today’s recipe is a healthier but equally delicious version.
First lets talk about the health benefits of nuts. Both Coconut and Macadamia nuts are packed with lots of health-benefiting nutrients and minerals such as calcium, iron, manganese and zinc, in addition to antioxidants and vitamins that are essential for health and wellness. Macadamia nuts also contain heart-friendly mono-unsaturated fats (MUF). Studies suggest that MUF help lower LDL (bad) cholesterol and increase HDL (good) cholesterol levels in the blood. Coconuts are also extremely high in fiber (61%), which slows down the release of glucose having very little effect on blood sugar (i.e. low glycemic index).
This recipe was adapted from the Tone it Up Girls whom I have mentioned before. They offer lots of healthy and delicious recipes on their website and are definitely worth checking out!
What You’ll Need:
1 cup of roasted & crushed macadamia nuts
2 Tbsp. coconut flour
2 Tbsp. coconut shavings
2 Tbsp. coconut oil (melted)
(4) 6 oz. halibut fillets (can also substitute for mahi mahi)
2 Tbsp. coconut milk
Salt & Pepper to taste
1 Tbsp. parsley
Pre-heat your oven to 425 degrees.
In a bowl, stir together the crushed macadamia nuts, parsley, coconut flour, coconut shavings and coconut oil.
Line a baking sheet with aluminum foil and brush with olive oil. Place the fish on top and season it with salt & pepper on both sides.
Bake fish for approximately 10 minutes. Take the fish out of the oven and brush it with coconut milk. Then top each fillet with the nut & flour mixture; pressing it down to ensure it adheres.
Return fish to the oven and bake for an additional 5 minutes or until golden brown.
The reason I labeled this dish “topped” is because unlike restaurants, the nut and flour mixture does not really coat since it has no breadcrumbs and minimal flour. It is more of a “topping” and a delicious one at that!
Serve this sweet and savory dish with a side salad or some oven-roasted asparagus and you have the perfect, clean meal for a warm summer evening.