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South Sea Fish

Microwaverina's picture
  Canned mango slices 425 Gram, drained (1 Can)
  Fish fillets 4 (Red Ones)
  Cornflour 2 Tablespoon
  Fresh breadcrumbs 1⁄2 Cup (8 tbs)
  Desiccated coconut 1⁄4 Cup (4 tbs)
  Chopped macadamia nuts 2 Tablespoon
  Oil 1⁄4 Cup (4 tbs)

1. Puree mango slices in blender or processor. Coat fish in cornflour, dip into mango puree, combine breadcrumbs, coconut and nuts and
press on both sides of fillets.
2. Heat browning dish on HIGH for seven minutes, add oil, cook on HIGH for one minute. Place fish on dish, cook on HIGH for three minutes, turn over halfway through cooking.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1846 Calories from Fat 921

% Daily Value*

Total Fat 106 g163.2%

Saturated Fat 22 g109.8%

Trans Fat 0 g

Cholesterol 396.8 mg132.3%

Sodium 752.9 mg31.4%

Total Carbohydrates 119 g39.6%

Dietary Fiber 12.4 g49.6%

Sugars 66.1 g

Protein 111 g222.6%

Vitamin A 1.8% Vitamin C 45.6%

Calcium 38.5% Iron 97.6%

*Based on a 2000 Calorie diet

South Sea Fish Recipe