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 Crusted fish:
- 3 tablespoons shredded,
unsweetened coconut
- 1 tablespoon chopped almonds
- ¼ cup Plain Mountain High Yoghurt
- 1 teaspoon minced garlic
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- ½ pound tilapia fish fillets
(about 2)
Mango salsa:
- 1 cup chopped mango (about 1/2
of a mango)
- 1 tablespoon minced jalapeno,
seeded and cored
- 2 tablespoons chopped red onion
- 1 tablespoon extra virgin olive oil
- 1 teaspoon minced fresh mint leaves (about 6 leaves)
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In a small bowl, combine the coconut and almonds.
In a shallow glass or ceramic bowl or plate, combine yoghurt, garlic, salt, and pepper. Dip fish in yoghurt mixture, turning to coat evenly. Place fish on a baking sheet with sides. Evenly cover the top of the fish with the coconut-almond mixture. Bake at 350ºF for 18 to 20 minutes or until fish is opaque in the center.
Meanwhile, make the salsa: Combine all salsa ingredients in a small bowl and mix well.
Serve fish warm with the Mango Salsa.
Makes 2 servings.
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| Calories - 200 |
| Total Fat - 13g |
| Cholesterol - 20mg |
| Potassium - 281mg |
| Sodium - 170mg |
| Total Carbohydrates - 15g |
| Protein - 8g |
| Fiber - 2g |
| Calcium - 9.4% |
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*Note: All nutritional data calculated using Original Style Mountain High Yoghurt, unless otherwise indicated in ingredient list. To lower fat and calorie totals, use Lowfat or Fat Free Mountain High Yoghurt.
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