Coconut-Crusted Mahimahi with Pan-Roasted Garlic, Rosemary, and Tomato Sauce
Revisione paritaria di Redattori di ricette del Regno UnitoAutore Redattori di ricette del Regno UnitoPubblicato originariamente 29 Gen 2026
Rispetta le linee guida editoriali
- ScaricaScarica
- Condividi
- Language
- Discussione
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.
In questo articolo:
Video consigliati
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
60ml olio extravergine di oliva
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)
How to make Coconut-Crusted Mahimahi with Pan-Roasted Garlic, Rosemary, and Tomato Sauce
Torna ai contenutiMix 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.◊
Avvertenza
Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.
Storia dell'articolo
Le informazioni su questa pagina sono revisionate da clinici qualificati.
29 Gen 2026 | Pubblicato originariamente
Autore:
Redattori di ricette del Regno Unito
Revisione paritaria di
Redattori di ricette del Regno Unito

Chiedi, condividi, connettiti.
Esplora le discussioni, fai domande e condividi esperienze su centinaia di argomenti di salute.

Non ti senti bene?
Valuta i tuoi sintomi online gratuitamente
Iscriviti alla newsletter di Patient
La tua dose settimanale di consigli sulla salute chiari e affidabili - scritti per aiutarti a sentirti informato, sicuro e in controllo.
Abbonandoti accetti il nostro Informativa sulla Privacy. Puoi annullare l'iscrizione in qualsiasi momento. Non vendiamo mai i tuoi dati.