This Coconut Crusted Cod with Mango Sauce can be made in 20 minutes and is full of Caribbean Flavours!
The Oceans are one of Earth’s most valuable natural resources. Just think about it, we harvest plenty of food from it, we use it for travel, we use it for recreation, we mine it for important minerals and we drill in it for crude oil. Not to mention that the Oceans supply the oxygen in every second breath we take. Canadians are particularly vested in our Oceans as 40% of our territory is in the Ocean.
Unfortunately the Oceans are at risk mostly because of our activity and reliance on it for so much. Overfishing, habitat destruction, pollution and climate change are the biggest threats.
The good news is that sustainable fishing practices may help reduce or even eliminate the negative impact on our Oceans.
You can help protect our precious marine environment and reward better fishing practices by choosing seafood from sustainable sources. Picking sustainable seafood couldn’t be any easier. Just look for seafood products that feature the MSC ecolabel logo.
See it there? That blue label means this is wild-caught seafood that has been independently certified by the Marine Stewardship Council (MSC) as being caught with sustainable fishing practices.
WWF Canada has partnered with Loblaws and the Marine Stewardship Council (MSC) to not only improve the way we capture and cultivate seafood but to also help Canadians understand the importance of sustainable seafood. Making small changes in the grocery store – like buying only seafood products with the MSC ecolabel – can have a huge positive impact on ocean health.
The next time you plan to serve seafood, head to a local Loblaws store; they sell the widest range of MSC-certified sustainable wild caught seafood in Canada, with over 130 fresh, frozen and canned seafood items available. Look for the MSC ecolabel at the fish counter, in the frozen food section and in the aisles!
I was challenged by WWF Canada to find an MSC-certified seafood product at Loblaws and use it to create an original, family-friendly recipe that can be completed in 20 minutes or less.
One of my favourite seafood dishes is coconut shrimp so I thought I would put a twist on that recipe and ramp it up a bit! It took me awhile to settle on Cod once I arrived at my local Loblaws store. There was a ton of choices and I almost second guessed myself and grabbed shrimp but cod is one of my favourites as it handles strong flavours well.
This recipe for Coconut Crusted Cod with Mango Sauce is baked which makes it super easy to make. If you grab fresh mango slices, which I sometimes find at Loblaws, it will really speed up the prep work.
Coconut Crusted Cod with Mango Sauce
1/2 Lime Zested and Juiced
2 Red Mangoes, diced
1/4 Cup Honey
1/2 tsp Cayenne Pepper
4 MSC-certified Cod Fillets
1 Cup Unsweetened Flaked Coconut
1 Cup Breadcrumbs (Panko, Plain … your choice!)
Preheat oven to 425 degrees F.
In a blender combine the lime zest and juice, mangoes, honey and cayenne pepper. Blend until smooth.
Place 1/4 of the mango sauce into a shallow dish. Set aside remaining sauce to serve with fish.
Rinse fish and pat dry with paper towels.
Combine coconut and breadcrumbs in a shallow dish.
Coat fish in mango sauce then coat well in the coconut mixture.
Place on baking sheet.
Bake for 18-20 minutes, or until the coconut becomes golden and crispy.
Serve fish with mango sauce.
Makes 4 Servings.
- 1/2 Lime Zested and Juiced
- 2 Red Mangoes, diced
- 1/4 Cup Honey
- 1/2 tsp Cayenne Pepper
- 4 Cod Fillets
- 1 Cup Unsweetened Flaked Coconut
- 1 Cup Breadcrumbs, Panko, Plain ... your choice!
- Preheat oven to 425 degrees F.
- In a blender combine the lime zest and juice, mangoes, honey and cayenne pepper. Blend until smooth.
- Place 1/4 of the mango sauce into a shallow dish. Set aside remaining sauce to serve with fish.
- Rinse fish and pat dry with paper towels.
- Combine coconut and breadcrumbs in a shallow dish.
- Coat fish in mango sauce then coat well in the coconut mixture.
- Place on baking sheet.
- Bake for 18 minutes, or until the coconut becomes golden and crispy.
- Serve fish with mango sauce.
Serving Size:1 grams
Amount Per Serving: Unsaturated Fat: 0g
Don’t forget to look for the MSC-certified label the next time you are shopping at Loblaws! Visit the WWF School of Fish for more great recipes using MSC certified seafood!
Disclosure: This post has been brought to you by WWF Canada. All thoughts and opinions are honest and my own.
Elizabeth Lampman is a coffee-fuelled Mom of 2 girls and lives in Hamilton, Ontario. She enjoys travelling, developing easy recipes, crafting, taking on diy projects, travelling and saving money!