Pecan-Coconut Crusted Tilapia – A Crunchy Delight

A Tropical Delight: Gluten-Free Pecan Coconut Crusted Fish

Welcome to a taste of paradise with our incredible Pecan Coconut Crusted Fish! If you’re on the hunt for a gluten-free main course that’s bursting with vibrant flavor, delightful texture, and wholesome goodness, you’ve landed in the perfect spot. This dish is a fantastic way to enjoy tender, flaky fish, elevated by a wonderfully crunchy crust and served with a bright, refreshing fruit salsa. It’s a shining example of how exciting and satisfying gluten-free eating can truly be. For those who appreciate flavorful and simple fish recipes, you might also fall in love with our easy Lemon Pepper Tilapia.

Why You’ll Love This Gluten-Free Fish Recipe

Crafting delicious and healthy gluten-free meals is often about embracing naturally gluten-free ingredients and using them in creative ways. This Pecan Coconut Crusted Fish recipe does exactly that. The harmonious blend of finely chopped pecans and shredded coconut (opt for unsweetened to achieve the best flavor balance!) creates an aromatic and wonderfully textured crust that is entirely gluten-free. We incorporate gluten-free plain dry bread crumbs to bind the coating, ensuring it adheres perfectly for that satisfying crunch with every bite.

The true star of this dish, beyond the perfectly baked fish, is the delightful contrast between the warm, nutty crust and the cool, sweet-and-tangy Pineapple Mango Salsa. This vibrant salsa not only adds a burst of tropical flair but also contributes a host of vitamins and a refreshing lightness to the meal. It’s a healthier, more invigorating alternative to heavy, creamy sauces, making this pecan coconut crusted fish an excellent choice for a wholesome weeknight dinner or an impressive dish for special occasions. If you’re a fan of these sunny, tropical notes, consider rounding off your meal with our Authentic Mango Sticky Rice for dessert, or perhaps our zesty Vegan Key Lime Pie with Coconut Crust for another delightful treat.

One of the many benefits of this recipe is its adaptability. You can use various types of firm white fish fillets, such as cod, tilapia, or mahi-mahi, and the baking method ensures the fish remains wonderfully moist and tender. This dish is a superb way to incorporate more healthy fats from the pecans and omega-3s from the fish into your balanced gluten-free lifestyle, proving that gluten-free can be both incredibly delicious and nourishing.

Creating Your Delicious Gluten-Free Pecan Coconut Crusted Fish

Ready to whip up an impressive and flavorful gluten-free meal? Our pecan coconut crusted fish is not only easy to make but also incredibly delicious. Follow these simple steps for a perfect result every time!

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Step 1: Prepare the Vibrant Pineapple-Mango Salsa

1. In a medium-sized bowl, combine the drained pineapple tidbits, chopped green onions, diced mango, diced red bell pepper, chopped cilantro, red wine vinegar, and ¼ teaspoon of salt.
2. Mix these ingredients gently until well combined.
3. Cover the bowl and place the salsa in the refrigerator to chill while you prepare the fish. This allows the flavors to meld beautifully.

Step 2: Get Ready for Baking

1. 1. Preheat your oven to 400°F (200°C).
   2. Take a 15 ½ x 10 ½ x 1-inch baking pan and line it with nonstick aluminum foil. Ensure the dull, nonstick side of the foil is facing upwards – this is the side your fish will be cooked on.
   3. Set the prepared baking pan aside.

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Step 3: Season the Fish Fillets

1. 1. 1. In a large bowl, place the melted unsalted butter. Stir in ½ teaspoon of salt and the cayenne pepper. You can adjust the amount of cayenne pepper to your preferred level of spice.
      2. Add your fresh or thawed fish fillets to the bowl with the seasoned butter.
      3. Gently toss the fillets to ensure they are completely and evenly coated with the butter mixture. Set aside for the next step.

Step 4: Create the Gluten-Free Pecan-Coconut Crust

1. 1. 1. On a sheet of wax paper or in a shallow dish, combine the finely chopped pecans, shredded coconut, and 2 tablespoons of gluten-free plain dry bread crumbs. Mix these ingredients thoroughly to create your crunchy coating.
      2. Take one butter-coated fish fillet at a time and roll it in the pecan-coconut mixture. Turn the fillet to coat all sides evenly.
      3. Gently press any additional coating mixture onto the fish to help it adhere well.
      4. Carefully place each crusted fish fillet in a single layer onto the foil-lined baking pan you prepared earlier.

Step 5: Bake Your Pecan Coconut Crusted Fish to Perfection

1. 1. 1. Place the baking pan with the crusted fish into your preheated oven.
      2. Bake for 15 to 20 minutes. The fish is done when it is opaque throughout and flakes easily with a fork. Cooking time may vary slightly depending on the thickness of your fillets.
      3. Once cooked, carefully remove the fish from the oven. Serve your delightful pecan coconut crusted fish immediately, accompanied by the chilled pineapple-mango salsa.

Enjoy your wonderfully crispy and flavorful gluten-free meal!

Ingredients for Pecan Coconut Crusted Fish

Original recipe yields 4 servings

For the Pineapple Mango Salsa:

1. 1. • 2 (8 ounce) cans pineapple tidbits, drained
      • 2 green onions, chopped
      • 1 large mango, diced
      • ½ medium red bell pepper, diced
      • 2 tablespoons chopped cilantro
      • 1 tablespoon red wine vinegar
      • ¼ teaspoon salt

For the Seasoned Fish:

1. 1. • nonstick foil
      • ¼ cup unsalted butter, melted
      • ½ teaspoon salt
      • ¼ teaspoon cayenne pepper, or to taste
      • 4 (5 ounce) fish fillets, fresh or thawed

For the Pecan Coating:

1. 1. • ½ cup finely chopped pecans
      • ½ cup shredded coconut
      • 2 tablespoons plain dry bread crumbs

Nutritional Highlights: Our Gluten-Free Adaptable Pecan Coconut Crusted Fish

This delightful pecan coconut crusted fish offers a wonderful balance of flavors and nutrients. When adapted with gluten-free bread crumbs (see our tips below!), it becomes a fantastic option for a gluten-conscious diet. Here’s an approximate breakdown per serving (based on 4 servings):

1. 1. • Calories: 502
      • Total Fat: 26g (34% DV)
        • Saturated Fat: 11g (55% DV)
      • Cholesterol: 82mg (27% DV)
      • Sodium: 674mg (29% DV)
      • Total Carbohydrate: 42g (15% DV)
        • Dietary Fiber: 5g (19% DV)
        • Total Sugars: 33g
      • Protein: 29g (58% DV)

Key Gluten-Free Benefits & Nutrient Insights:

Making it Beautifully Gluten-Free: The star of this pecan coconut crusted fish is its crunchy coating. To ensure this dish is fully gluten-free, it is essential to replace the “plain dry bread crumbs” listed in the ingredients with your favorite certified gluten-free bread crumbs. This simple swap transforms the recipe into a celiac-safe and gluten-sensitive-friendly meal without compromising on texture or taste!

1. 1. • Heart-Healthy Fats: Pecans contribute monounsaturated fats, while coconut offers medium-chain triglycerides (MCTs). These fats add richness and can be part of a balanced diet.
      • Excellent Source of Lean Protein: Fish fillets provide high-quality protein, crucial for building and repairing tissues, supporting immune function, and keeping you feeling full and satisfied.
      • Rich in Vitamins & Minerals: The fresh Pineapple Mango Salsa is a powerhouse of Vitamin C (approx. 56mg, 63% DV), vital for immune health and collagen production. This dish also provides a good amount of Potassium (approx. 998mg, 21% DV), important for nerve function and blood pressure regulation, along with Calcium (approx. 62mg, 5% DV) and Iron (approx. 2mg, 9% DV).
      • Good Source of Dietary Fiber: With approximately 5g of dietary fiber per serving, primarily from the fruits in the salsa, pecans, and coconut, this meal supports digestive health and can help with blood sugar management.

*Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Nutritional information is an estimate and can vary based on specific ingredient choices, brands, and precise measurements. If you follow a medically restrictive diet, please consult your doctor or registered dietitian.

Tips, Variations & Making Your Pecan Coconut Crusted Fish Perfect

1. Essential Gluten-Free Adaptation:

As mentioned, the most crucial step for a gluten-free pecan coconut crusted fish is to use certified gluten-free bread crumbs instead of regular ones. You can find these in most supermarkets. Alternatively, you can use:

1. 1. • Finely crushed gluten-free crackers or cornflakes.
      • Almond flour mixed with a little extra coconut for a lower-carb, grain-free crust.
      • Simply increase the amount of finely chopped pecans and shredded coconut, omitting bread crumbs altogether for a more intense nut-and-coconut flavor.

2. Dietary Customizations:

1. 1. • Dairy-Free Option: Replace the unsalted butter with melted coconut oil (which complements the coconut crust beautifully!) or a good quality dairy-free butter alternative.
      • Nut-Free Coating: If you have a pecan allergy, you can create a delicious crust using only shredded coconut and gluten-free bread crumbs. For added crunch, consider incorporating toasted sunflower seeds or pumpkin seeds (finely chopped) if seed allergies are not a concern.
      • Lower-Carb Version: To reduce carbohydrates, omit the bread crumbs entirely and use only pecans and unsweetened shredded coconut for the coating. You can also use almond flour. Be mindful that the salsa contributes natural sugars from the fruit; adjust portion sizes if needed.
      • Fish Selection: This recipe works wonderfully with various firm white fish fillets. Try cod, tilapia, mahi-mahi, halibut, or flounder. Adjust baking time based on the thickness of your fillets.

3. Flavor Enhancements & Salsa Tweaks:

1. 1. • Spice it Up (or Down): Adjust the amount of cayenne pepper to your preference. For extra heat in the salsa, add a finely chopped jalapeño (seeds removed for less heat).
      • Salsa Acidity & Sweetness: A squeeze of fresh lime juice into the salsa can brighten the flavors. If your mango is very sweet, lime juice also adds a nice balance. For a less sweet salsa, use a slightly less ripe mango.
      • Herb Variations: If you’re not a fan of cilantro, try fresh parsley or mint in the salsa.

4. Cooking & Serving Suggestions:

1. 1. • Achieving the Perfect Crust: After rolling the fish in the pecan-coconut mixture, gently press the coating onto the fillets to help it adhere better during baking.
      • Don’t Overbake: Fish cooks quickly! Bake just until it’s opaque and flakes easily with a fork. Overbaking will result in dry fish.
      • Easy Cleanup: Using nonstick foil to line your baking pan is a great way to make cleanup a breeze. Ensure the nonstick side is facing up, in contact with the food.
      • Serving Ideas: This pecan coconut crusted fish pairs beautifully with fluffy quinoa, cauliflower rice, roasted asparagus, or a simple green salad. The vibrant salsa adds a refreshing counterpoint to the rich crust.
      • Salsa Prep: Make the salsa ahead of time and chill. This allows the flavors to meld together beautifully.

Essential Kitchen Equipment for This Recipe

To successfully create this recipe, you’ll want to have the following kitchen tools and equipment on hand:

1. • Mixing Bowls – Essential for combining your ingredients thoroughly. A good set of various sizes is always handy.
     Find Mixing Bowls on Amazon
   • Measuring Cups and Spoons – Accurate measurements are key to a perfect outcome. Ensure you have a reliable set.
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   • Baking Sheets – Necessary for baking many components of this recipe, ensuring even cooking.
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   • Whisks – Perfect for aerating ingredients, combining liquids, or making smooth sauces and batters.
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   • Spatulas – Ideal for scraping bowls, folding ingredients, and spreading mixtures. Silicone spatulas are particularly versatile.
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   • Food Processor – Useful for chopping, grinding, or pureeing ingredients quickly and efficiently.
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   • Saucepans – A good quality saucepan will be needed for heating liquids or cooking sauces on the stovetop.
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   • Chef’s Knife – A sharp chef’s knife is crucial for chopping vegetables, herbs, and other ingredients safely and efficiently.
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   • Cutting Board – Provides a stable and safe surface for all your chopping and dicing needs.
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