Crunchy Coconut Oil Fish Nuggets

Crunchy Coconut Oil Fish Nuggets

Coconut oil fish nuggets are a tropical twist on plain old fried fish. And a healthier twist too! Our recipe uses just two tablespoons of beneficial coconut oil to fry up a plateful of fish so you get all the flavor of fried foods without all the deep-fried consequences. These crunchy, coconutty nuggets are also the perfect way to get non-fish lovers to try something new. Kids especially love bite-sized foods they can dip into ketchup and these fish nuggets fit the bill. Any type of firm white fish you prefer will work equally well for this recipe. Avoid delicate fish such as tilapia, sole or flounder.

Course Main Course
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 2
Calories 605 kcal

Ingredients

Try Coconut Oil Fish Nuggets for Lunch, Dinner or Snacking

  • 1 pound firm white fish such as cod halibut or Mahi Mahi
  • 1 large egg
  • ½ cup all-purpose flour
  • ½ cup shredded unsweetened coconut
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons Coco Treasure Organic Coconut Oil

Instructions

  1. Wash fish and pat dry with paper towels. Cut it into approximately 1-inch squares.
  2. Whisk egg into a shallow dish.
  3. Place coconut flour, shredded coconut, salt and pepper into a large plastic container with a lid or a large sealable plastic bag. Shake to combine ingredients.
  4. Heat coconut oil in a large skillet over medium heat. Place about half of the fish into the beaten egg, and toss it gently to coat well. Use a slotted spoon to remove fish from the egg mixture, allowing the liquid to drain. Place fish into the flour mixture. Seal the container, and shake lightly to coat fish evenly.
  5. Transfer fish into the hot oil. Cook about 3 minutes per side depending on the thickness of the fish.
  6. Place cooked fish on a wire rack over a baking sheet.
  7. Repeat procedure with remaining fish. Serve immediately.

Recipe Notes

Tip: Traditional tartar sauce is a wonderful accompaniment to our nuggets, but try one of these ideas for something new:

  1. Mix 1 tablespoon honey into 2 tablespoons ketchup and add chili powder or cayenne pepper to taste.
  2. Stir 1 teaspoon dried dill and 1 minced green onion into 2 tablespoon plain yogurt, add salt and pepper to taste.

Tip: If the first batch of cooked fish loses its crunch while the rest of the fish is being cooked, pop it into a 400-degree F oven for 1-2 minutes and it will crisp up again.

Nutrition Facts

Nutrition Facts
Crunchy Coconut Oil Fish Nuggets
Amount Per Serving
Calories 605 Calories from Fat 288
% Daily Value*
Total Fat 32g 49%
Saturated Fat 26g 130%
Cholesterol 179mg 60%
Sodium 1325mg 55%
Potassium 1126mg 32%
Total Carbohydrates 29g 10%
Dietary Fiber 4g 16%
Sugars 1g
Protein 48g 96%
Vitamin A 4.2%
Vitamin C 2.8%
Calcium 5.5%
Iron 19.3%
* Percent Daily Values are based on a 2000 calorie diet.

Tammie Burnsed

View posts by Tammie Burnsed
Tammie is a freelance and creative writer who usually disparages the term “super food” but makes an exception for coconut oil. Her research for Coco Treasure has turned her into a verified coco-nut, and she’s made peace with that. Tammie lives in sunny California where she enjoys painting, writing and sharing all things beachy with her husband and two dogs.
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