I always have fish in the freezer, and when I don’t feel like red meat this is an easy, delicious preparation.

A quick and easy fish fry. A few leftover scallops made it into this pan, too.

  • 2 filets cod or other white fish
  • 1 egg
  • 1/2 cup unsweetened coconut
  • 1 tsp. cayenne pepper
  • Salt and pepper
  • Coconut oil
  • 1/4 cup plain, whole-milk yogurt
  • 1 clove garlic, diced
  • juice of 1/2 lime
  • 1 head broccoli
  • 2-3 cloves garlic, sliced
  • Olive oil

Cut broccoli into floretts and place into a large, oven-save dish with the sliced garlic and some olive oil (enough to toss with the broccoli). Cover with foil and put in a 350-degree oven.

While the broccoli is cooking, heat the coconut oil in a large pan. Pat dry the fish filets. Beat the egg in a shallow dish; put the coconut, cayenne, salt and pepper in another. Dredge the filets in the egg, then the coconut, then place into the hot coconut oil.

After a couple minutes, flip the fish gently. Let it cook another couple minutes.

Mix the yogurt, chopped garlic and lime juice.

Serve the cooked fish with the yogurt sauce and steamed broccoli.