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Sheet Pan Coconut-Crusted Cod and Sweet Potatoes

In this tasty, tropical twist on crispy fish and chips, we swap in flavourful sweet potato wedges and coconut-dusted cod. The best part? It all cooks together on one sheet pan, for minimal clean-up. Actually, that’s the second best part — the amazing taste and how much your family will love it is number 1!

Ingredients

  • 4 skinless Canadian cod fillet portions (150 g / 0.33 lb each; 600 g / 1.32 lb total)
  • 3 sweet potatoes (680 g / 1½ lbs), cut into ¾-inch (2 cm) strips
  • 2 tbsp (30 mL) canola or vegetable oil
  • 2 tsp (4 g) chili powder
  • ½ tsp (2 g) grated lime zest
  • ½ tsp (2 g) each salt and cayenne pepper, divided
  • 1 tbsp (15 g) Dijon mustard
  • 1 tbsp (15 g) packed brown sugar
  • 1 tbsp (15 mL) lime juice
  • 1½ cups (53 g) unsweetened shredded coconut

Steps

  1. In a large bowl, toss potatoes with oil, chili powder, lime zest and half each of the salt and cayenne pepper. Arrange on a large parchment paper-lined rimmed baking sheet. Bake in preheated 450°F (230°C) oven until lightly browned on the bottom; about 20 minutes. Toss and continue to bake until light golden and just fork-tender; about 15 minutes.

  2. Meanwhile, in a bowl, mix together mustard, brown sugar, and lime juice; brush the mixture over fish fillets. Sprinkle fish with remaining salt and cayenne pepper.

  3. Pour coconut into a shallow dish.

  4. One filet at a time, place fish, mustard-side down, in coconut, pressing to adhere; brush uncoated side with remaining mustard mixture; turn over and press to coat.

  5. Once potatoes are light golden, push to one side of baking sheet; arrange fish on other side of baking sheet. Bake until fish is golden and flakes easily when tested with fork and potatoes are golden and tender; about 10 minutes.

Chef's Tips

  • Serve with coleslaw or broccoli slaw and extra lime wedges.
  • Garnish the sweet potatoes with a little extra lime zest.
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Species Icons White Cod

Health Benefits of Atlantic Cod

  • Bone & Dental Health: Cod is a source of vitamin D and phosphorus, which are vital for the formation and maintenance of strong bones and teeth, and enhancng calcium and phosphorus absorption.
  • Brain & Metabolic Functions: As a good source of choline and B vitamins, cod may support early brain development, energy metabolism, and red blood cell formation. Choline, in particular, is essential for the production of acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions
  • Immunity & Antioxidant Benefits: As an excellent source of selenium and a source of zinc, cod may aid in muscle function, tissue formation, and bone development while boosting the immune system. As a source of Vitamin E, Cod also may offer antioxidant properties that protect the fat in body tissues.

(Health Benefits based on Scrod Cod (per 100g cooked))


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