Main Dishes

Baked Coconut Fish Sticks with a Pina Colada Sauce

A fun, unique way to enjoy fish!  The coconut panko coating gives a nice crunch with a hint of sweetness, and the pina colada sauce really compliments the fish. This makes for a fantastic dinner but could also work as a fun, healthy appetizer!


1 lb. cod, cut into strips
1/2 cup coconut milk
1/4 cup milk
1 egg
1 cup panko bread crumbs
2 tbsp. extra virgin olive oil
½ cup flaked coconut
½ tsp. salt
¼ tsp. pepper
Cooking spray

For the Sauce:
1/2 cup cream of coconut
1/2 cup crushed pineapple, drained

Step 1: Whisk the milk with the coconut milk.  Marinade the fish in the milk mixture for about an hour.

Step 2: Make the sauce!  Pour the cream of coconut and the pineapple into a small food processor or blender and blend until smooth.  Pour into a saucepan and heat on medium heat until it begins to bubble.  Stir and turn to low. Continue to cook until sauce thickens slightly.  Remove from heat.

Step 2: Preheat the oven to 450 degrees. Put the flaked coconut in a food processor and pulse until the coconut is the size of the panko.  Mix the coconut, panko, salt, pepper, and olive oil in a bowl.  Spread the mixture out on a baking sheet and bake 3-4 minutes, stirring halfway through. Transfer to the mixture to a shallow dish.

Step 2: Remove the fish from the marinade (reserve 2 tablespoons).  Whisk the eggs in a shallow dish and add 2 tablespoons of the marinade.  Discard the rest of the marinade.

Step 3:  Spray a baking sheet with cooking spray. Dip the fish in the egg mixture, then coat in the bread crumb mixture and place on the baking sheet.  Bake for 15 minutes, or until lightly browned.

Step 4:  Serve the fish sticks with the pina colada sauce. 🙂


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