With mangos back in season it would be rude not to create a tasty yet nourishing summer meal to impress your guests or treat your family with. Our Coconut Fish Cups with Mango Salsa & Avocado Cream will not disappoint, this dish is low in carbohydrates and high in healthy fats to provide satiety and balance out blood sugar levels.
Ingredients (Serves 2)
- 2 x 120-150g fillets of firm white fish, such as barramundi
- 2 tablespoons coconut flour
- 1/2 teaspoon paprika
- 1 tablespoon grass fed butter
- 1 tablespoon cold-pressed extra virgin coconut oil
- 1 head of lettuce (e.g. Oakleaf or Iceberg)
Mango Salsa:
- 1 ripe mango, chopped
- 1 cucumber, chopped
- 1/2 red onion, diced fine
- 2 tablespoon jalapenos, diced fine (optional)
- 2 tablespoons lime juice
Avocado Cream:
- 1 avocado, peeled & depitted
- 1/4 cup coconut cream
- 2 tablespoons lime juice
- 1/4 cup fresh coriander leaves
- 1/2 teaspoon sea salt
Method
- In a bowl, combine coconut flour and paprika. Coat each piece of fish with flour mixture, shaking off the excess and put aside.
- Head butter and oil in a saucepan over medium heat. Add fish and cook for 3-4 minutes on each side, the thickness of the fish will determine the cook time so you may need to adjust timing slightly.
- While fish is cooking, combine all salsa ingredients in a bowl, stir and set aside.
- To make avocado cream, add all ingredients into a blender and blitz until creamy.
- You are now ready to assemble your fish cups. Place a couple of pieces of lettuce in a plate, top with fish, salsa and avocado cream. Enjoy.
Recipe developed and image shot by Elyse Lagos, TNN Practice Manager, Recipe Developer & Food Photographer. Learn more about Elyse here.