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Pankoconut Fish Sticks - Lunch Version

6 Servings Recipe By

Ingredients

  • 3 pounds Cod Fillet
  • 1 cup Almond Flour
  • 1 cup Coconut, Shredded, Unsweetened
  • 2 teaspoons Salt
  • 1 teaspoon Dill Weed
  • 1 teaspoon Garlic Powder
  • 1/2 teaspoons Lemon Pepper
  • 1/2 cups Olive Oil

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 8 ounces
  • 550 Calories
  • 39g Total Fat
  • 11g Sat Fat
  • 0g Trans Fat
  • 98mg Cholesterol
  • 776mg Sodium
  • 8g Total Carb
  • 4g Fiber
  • 2g Total Sugars (Includes 0g Added Sugars)
  • 45g Protein
  • 14 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

Visit Real Everything for same day cooking instructions.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Cut cod into 1 inch slices
  2. In a food processor combine almond flour, coconut flakes, salt, dill, garlic powder and lemon pepper.
  3. Pulse to a fine meal.
  4. Place flour mixture into shallow bowl.
  5. Pour olive oil into small bowl.
  6. Dip each fish piece in oil, then into meal.
  7. Place fish sticks on baking sheet.
  8. Bake at 350 degrees for 20 minutes until lightly browned.
  9. Flash freeze.
  10. Once frozen, place into indicated number of freezer bags. Label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
  2. Reheat in microwave for 30-60 seconds.

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