Tuesday, February 7, 2012

Coconut flax perch

First, I have to thank Hillary over at CrossFit Bloomfield for giving me the idea for the coating with this recipe, she had some chicken a couple of weeks ago she had baked and it inspired me.

  • 3/4 pound of fresh caught lake perch (or your fish of choice)
  • Coconut milk
  • 1/2 cup golden flax meal
  • 1/2 cup unsweetened, shredded coconut flakes
  • 1/2 cup almond meal
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon kosher salt
  • Shortening or your fat of choice
Soak your fish in coconut milk for several hours or overnight if possible.

When you're ready to cook, take the flax, coconut, almond meal, salt and pepper and combine.  I put mine in the food processor and pulsed a few times, just to blend everything together.  Take half the mixture and place on a plate for dredging, and reserve the other half to add more as needed, that way, if you end up with some extra mixture like I did, you can save it for breading another time.

Meanwhile, in a cast iron skillet, melt your shortening over medium heat.  I was excited because I finally had a reason to use this!  Preheat your oven to 350 as well.

One at a time, remove the perch from the coconut milk and dredge through the coconut/flax/almond mixture, making sure both sides are coated evenly.  Place in skillet and cook for about 3-5 minutes on each side, then transfer to a baking sheet and bake at 350 for 10-15 minutes or until the fish flakes easily.

1 comment:

  1. I think that would make a great chicken finger, too! Must try it!