Coconut Crusted Cod with Mango Salsa (AIP-friendly!) — Recipe by Mickey Trescott

May 22, 2013 in Categories: by

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8673990300_15f16cd8ef_cYou probably have already figured out just how ridiculously impressed I am with Mickey Trescott’s new autoimmune protocol cookbook:  The Autoimmune Paleo Cookbook .  This book is jam packed with 110 absolutely delicious recipes that anyone will enjoy, but tailored to those of us following this super strict modification of the paleo diet.  The best part? You won’t feel like you are being restricted when you taste Mickey’s recipes!  That is why I am so excited to share yet another recipe preview from Mickey’s book with all of you!

Have you been wondering if this cookbook is worth it? You can read my full review here.   The feedback from those of you who have purchased her cookbook has been overwhelmingly positive.   And, I couldn’t agree more.

Buy The Autoimmune Paleo Cookbook Now!


      Coconut Crusted Cod with Mango Salsa


Ingredients for the Cod:

Ingredients for the Salsa:

  • 1 large mango, peeled and diced
  • 1 avocado, cubed
  • 1/2 small red onion, diced
  • 1 cucumber, diced
  • 1 bunch cilantro, chopped
  • 2 garlic cloves, minced
  • 1/2 tsp. sea salt
  • 1 tbsp. olive oil
  • 1 lime, juiced

1. Combine all of the mango salsa ingredients and set aside.

2. Wash, dry, and debone the cod fillets.

3. Combine the coconut flour, ginger powder and salt on a plate or shallow bowl. Place the coconut milk in another shallow bowl, as well as the shredded coconut. Dip the cod strips into the coconut milk, then the coconut flour mixture, back into the coconut milk, and finally into the shredded coconut, paying special attention to creating a thick breading.

4. Heat the coconut oil in the bottom of a skillet on high heat. When it is hot, cook the cod strips for five minutes a side depending on thickness of the fish, or until the top and bottom are nice and browned and the fish is cooked throughout. Once the cod strips are in the pan, try not to fuss with them too much – because there is no egg in the breading, they are a little delicate.

5. Serve with mango salsa.

Buy The Autoimmune Paleo Cookbook Now!


Help! I really loved the idea of this recipe, the taste was certainly *delicious*, and I am a fairly experienced cook… but this was quite a messy disaster in my kitchen. I understand the breading is delicate, and I was careful to make it thick, and follow each step, but so much of the breading was falling off into the oil in my pan, the loose breading was burning before the fish finished cooking. And I really did make sure to do a good coconut milk dip between each coat of flour and shredded coconut.

I did one batch, then gave up because my pan was turning into a sludge of oil and crumbly burnt breading. My heat was not too high, as the fish was cooking perfectly. I was also being careful NOT to touch or move the fish once it was in the pan. There was just no “glue” to hold the breading together, the way egg would. I moved everything into the oven with a drizzle of coconut oil, to let it crust up in a more cleanup-friendly way. I feel like the mess created by this recipe is not worth the trouble, especially when we have to cook EVERYTHING we eat on an AIP diet, and a lot of us are recovering from severe fatigue. That said, I LOVE your cookbook, and if you have any tips for me to make this recipe more successful, I am all ears! Thank you for reading.

Okay, I apologize – I’m going to revise my previous comment, as I apparently answered my own question. This recipe worked BEAUTIFULLY in the oven, the breading browns perfectly, it stays intact since it’s undisturbed during baking, and the cleanup is as easy as throwing away the piece of parchment it baked on!! SO MUCH EASIER, OMG. 😉 I would highly recommend revising the recipe to be done in the oven, instead of frying it in a pan.

Next time, I’ll use an oil with a higher heat tolerance than coconut oil – maybe lard or refined palm oil. Just generously grease a piece of parchment on a sheet pan, arrange the breaded fish on the parchment, and drizzle or brush the top of the fish with more melted oil. Bake at 450 for 10-12 minutes, carefully turning once during cooking with tongs. The thick breading protects the delicate fish from overcooking or drying out. I broiled the top at the end for about a minute to get a little more browning. The fish turned out gorgeous. It totally looks pan-fried, and it was so appetizing, my mom who’s not AIP asked if she could take a piece to work for lunch! This would probably also work well baked on a wire rack set in the pan for extra air circulation, but it’s totally not necessary.

You really should revise this recipe as the directions for pan frying result in a disastrous mess as the previous commenter noted. I’m trying to save dinner by doing this in the oven as Amie suggested. Hope it works:(

I only had 20 ounces of fish so cut down the ingredients a bit but even at a cup of flour and a cup of milk….there was still a lot left over. I have to admit tho….when I was done and licked my finger…!
Make sure you use enough oil to bake with or it gets a little dry. I didn’t even try to fry it. If anyone has any luck with frying, please let me know how you do it.

I fried mine up in the pan for my wife and she loved it. She said it was the best thing I ever made. Wait, no. She said it was the best thing she ever had. And she doesn’t even like seafood (not to mention my lasagna is to die for) so this was a big surprise. I’m not sure if I just got lucky with the pan fry aspect or if it worked out b/c I only had the one fillet to fry up, but I couldn’t have asked for a better response. Awesome recipe! (according to my wife).

I have made it in the oven and pan fried…..l like it both ways. I need tips on using ‘breading’ as it is not getting quite as crispy as I would like, but still good.

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