Coconut Crusted Sole with Mango Lime Salsa

My goodness! It’s been over a month since I last posted. May has been an absolutely balls-to-the-wall crazy month for us over here. Justin applied for and got a promotion, we’ve been trying to rent our basement, and I started my own business. Add trying to find child care for Anna into the mix and you have one set of stressed-out parents. That said, I’ve done a lot of cooking; I just haven’t had the opportunity to post!

I was lucky to have been able to attend a cookbook launch back in April. Lick Your Plate by Julie Albert and Lisa Gnat is an absolutely delicious and gorgeous Canadian cookbook, complete with step-by-step guides to tasty recipes. I’ve been cooking a lot of recipes from their book lately. This recipe is one of my new favourites!

DSC_0383The salsa was extremely fresh tasting. Complete with lots of fresh veggies, mango, cilantro and lime juice. Hmm!

DSC_0385Here it is. Ready to top some tasty coconut-crusted fish!

DSC_0392Now, make three bowls. First one has seasoning salt and flour. Mix well to combine.

DSC_0393Next plate has an egg and lime juice. Beat with a fork.

DSC_0394Next plate has panko breadcrumbs and shredded coconut.

DSC_0395Dredge the sole filet in the flour.

DSC_0396Then the egg.

DSC_0398Then the coconut and panko.

DSC_0399The recipe asks you to fry the fillets, but I prefer baking them.

DSC_0407They got nice and crispy in the oven.

DSC_0411Top the fish with the salsa and serve alongside some wild rice and you have yourself a fresh-tasting and delicious meal.

Coconut Crusted Sole with Mango Lime Salsa (Courtesy of Lick Your Plate)

You will need:

For the fish:

1/2 cup flour

1 tsp seasoning salt

2 eggs

1 tbsp lime juice

1 cup panko

1 cup unsweetened shredded coconut

8 sole fillets


For the salsa:

2 ripe mangos

1 sweet red bell peper

1 red onion

1 cup fresh cilantro diced

1/4 cup lime zest

2 tbsp lime juice


Begin by dicing all of the salsa ingredients into small pieces. Add to a bowl and mix in lime juice, lime zest and cilantro. Set aside in the fridge. For the fish, take out three separate bowls. In the first, combine flour and seasoning salt. In the second, combine eggs and lime juice. In the third, combine panko and shredded coconut. Line a baking sheet with tinfoil and preheat oven to 375. Dredge a fillet in flour, then egg, then panko. Place on a baking sheet. Repeat for all fillets and bake at 375 for 20 mins, until fish is crispy. Serve topped with mango lime salsa. Enjoy!