If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. Air Fryer, Coconut-Crusted Tilapia . Coat the tilapia fillets with the toasted coconut; place them in the baking dish. © Copyright 2020, Our Top 20 Most Cherished Christmas Cookies, Make-Ahead Breakfast Minis to Save Your Mornings, 15 Classic Sandwiches That Make Lunch Legendary, 14 Nights of Dinner Ideas All Under $2 Per Serving, 15 No-Yeast Breads for Quick and Easy Baking, 10 Easy Christmas Cookies for Once-a-Year Bakers, 9 Chicken Stew Recipes That Make for Comforting Dinners, 10 Leftover Turkey Meals to Freeze for Quick Weeknight Dinners, 16 Mom-Approved Christmas Cookies to Sweeten the Season, 18 Spicy Korean Recipes That Showcase Gochujang Chile Paste, Nutrition Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. The nutrition data for this recipe includes the full amount of the breading ingredients. Place the coated fillets onto a plate while breading the rest; do not stack. The actual amount of the breading consumed will vary. Want to use it in a meal plan? scrumptious. Dip each filet into the egg mixture, then into the flour, and shake off excess. Dry tilapia off really well. (Check tilapia at about 15 minutes so it won't burn. Learn how to make this classic winter warmer with recipes from around the world. Step 5 Roll tilapia in milk/egg mix and coat thoroughly with breadcrumb mixture. Heat a sauce pan with a splash of Heinen’s Olive Oil. ), loved it and bragged how good it was to my mom. Put egg whites in another … Mix dry ingredients together in a shallow dish or pie plate. Ingredients. Kitchen Items Used: (Note: Affiliate links are included in this post) Instant Pot Vortex Air Fryer. Use a spoon to sprinkle more of the coconut mixture on top of the tilapia if necessary. (He liked it better than me. I used more coconut oil as needed and a bit less coconut than the recipe calls for. You saved Coconut-Crusted Tilapia (Paleo) to your. Melissa, Congrats! Squirt juice from 1/2 of the lemon and drizzle the coconut milk over top. only note - i was about 2 eggs long so today I'll start with one! If you want to make your own fillets from fresh tilapia, remove the skin. I'm a good cook and was embarrassed to serve it to my husband. Click Here For Full Nutrition, Exchanges, and My Plate Info, https://www.sixsistersstuff.com/recipe/coconut-crusted-tilapia/. Henckels 6-Inch High Carbon Stainless Steel Chef’s Kitchen Knife Stainless Steel Measuring Cups, 5 Piece Set. https://tastykitchen.com/recipes/main-courses/coconut-almond-crusted-tilapia Followed recipe and struggled with coating that wouldn't stick and almost burned even though I kept a medium heat and watched the skillet like a hawk tucking more oil under the fish as it cooked. Very good! dip fish in milk. At least 4 hours ahead, prepare salsa by mixing all ingredients in glass bowl, adding salt and pepper to taste. Heat coconut oil in a skillet over medium-high heat. We all loved the dish. Instructions. Meanwhile, heat oil in … 340 calories; protein 28.9g 58% DV; carbohydrates 4.4g 1% DV; fat 23.5g 36% DV; cholesterol 180.5mg 60% DV; sodium 188.7mg 8% DV. Brown fish on both sides about 6 minutes total. I really enjoyed this recipe. Place any remaining coconut mixture on top of fish. Dip the Tilapia fillets in the … 2. Place drained tomatoes plus reserved liquid, pineapple and jerk seasoning in small saucepan. Easy Baked Salmon and TWO Side Dishes baked together! Oh dear what a sad way to waste ingredients. Calories, carbs, fat, protein, fiber, cholesterol, and more for Coconut Crusted Tilapia (Canada from the Seafood Deli - Safeway). Combine coconut, bread crumbs, and crackers in a bowl. Add comma separated list of ingredients to exclude from recipe. 4-4oz tilapia fillets (I buy mine pre-portioned, frozen in bulk) 1/4 cup unsweetened coconut flakes* 1/4 cup sliced almonds, slightly crushed** 1 Tbsp coconut flour* Salt and Pepper, to taste (I personally didn’t add any) 1 egg white (you might need two) * I bought my unsweetened coconut and coconut … Head to the diet generator and enter the number of calories you want. mix coconut with spices of your choice. Fully prepared, frozen and oven ready. Made for a paleo food swap at my gym and it got rave reviews - I'm not even a big fan of fish and I liked it quite a bit. In a small bowl, mix 1 egg, 1/4 cup water and 1/3 cup of corn starch. Squeeze lime juice over fish, and then coat with the coconut mixture. I added cayenne as suggested by another but didn't taste much difference. curry goes really well, but anything you like would work. Brush egg over each tilapia fillet. Dip the tilapia in the egg, then in the coconut crumb mixture. 6 Pieces of Tilapia, thawed 1/4 cup shredded coconut 1/4 cup Italian Bread Crumbs 1/4 cup Whole Wheat Ritz Crackers, crushed 1/3 cup egg whites olive oil spray Preheat oven to 400 degrees Place foil on a cookie sheet and spray with non stick spray. In the second, whisk together the egg and milk. In a wide bowl/container, mix coconut flakes, curry powder, garlic powder, paprika (set aside). Dip fish pieces into egg and then coat with dry mixture. 1. https://www.tasteofhome.com/recipes/pecan-coconut-crusted-tilapia Bake 15 … Family loved it! To dredge filets, first add to flour mixture, tap off excess; then dip into egg, tap off excess then finally into the nut mixture and make sure … Calories per serving of Coconut Crusted Tilapia 126 calories of Tilapia (3.5 oz or 99.2g), (3.50 oz) 35 calories of Coconut, flaked, sweetened (Kroger), (1 tbsp) 26 calories of Progresso Bread Crumbs - … Final product is value added and packed in Canada. Directions Step one I served curry potatoes on the side with some mango dip and cilantro yogurt dip. I added a heaping tablespoon of honey to the egg mixture and used salmon filets. Step 3 Bake for 15 minutes, or until the coconut is just turning golden brown and the fish is cooked through. Bake for 15-20 minutes, or until tilapia is done. Of note the amount of coconut flakes needed is really half cup not 3/4 thats just a waste. Then press each filet into the coconut breading mixture until coated. This was my 1st opportunity to use my coconut flour. Coconut Tilapia ingredient in a blender The process for making this coconut tilapia will seem familiar if you’ve made any type of crumb-crusted fried recipe. https://www.nutritiontwins.com/702-baked-coconut-crusted-tilapia Add comma separated list of ingredients to include in recipe. coat with coconut mixture. Perfect.serve with a mango lime jalapeno salsa. The crispy, coconut crust makes for a tasty fish that many fish skeptics love! Easy to make and quick I'd add some sort of spice to liven it up a little as the coconut flour makes it dry and bland. Season and coat the tilapia fillet with Magic Sarap. I noticed some said it was plain and others used flour instead of coconut flour. Your daily values may be higher or lower depending on your calorie needs. Place yogurt in bowl and coat I thought it was the ingredient that made the dish. Allrecipes is part of the Meredith Food Group. This fish recipe is the perfect way to indulge without going calorie crazy. Coconut Tilapia with Apricot Dipping Sauce Recipe | Allrecipes Percent Daily Values are based on a 2,000 calorie diet. Place on lined baking sheet. J.A. https://m.sixsistersstuff.com/recipe/coconut-crusted-tilapia Mix unsweetened coconut, coconut flour, and salt together on a plate. In second bowl (I use a plate) place the coconut, pecans and bread crumbs. Press each fillet into coconut mixture until evenly coated. Thank you for a good recipe! https://dashingdish.com/recipe/crispy-baked-coconut-crusted-tilapia Put egg whites in another bowl. Per Serving (analysis does not include brown rice): Calories: 170 Fat: 3 grams Saturated Fat: 1 gram … Info. Place foil on a baking sheet and spray with non-stick spray. Lay the tilapia in the panko coconut mixture and spoon the mixture over top and gently press down. Because a girl should never feel guilty about a glass of wine, you’ve earned that. ). As I mentioned, tilapia … Also you need about 2-3 heaping tablespoons of coconut oil to fry fillets to a crisp coating. Nutritional Info Serve these tender, flaky tilapia filets coated in a tropical coconut crust to your dinner guests and watch their faces light up with delight. This easy recipe for tilapia only takes a few minutes to prepare, uses few ingredients, and is flavorful. Pat the tilapia loins dry and dredge both sides in the flour till coated. Roast beef is a classic main dish for holidays, family get-togethers, and elegant dinners alike. Lift up and flip, ensuring all sides are coated. Dip the coated tilapia in the egg and let the excess drip off. 1/4 cup Whole Wheat Ritz crackers (crushed). Tilapia is low in fat and a good source of protein. In a large frying pan on medium heat, warm the oil for about 5 minutes. Place onto the foiled baking sheet. To cook coconut crusted tilapia fillets: Thaw the frozen fish fillet first if you bought it frozen. Amount is based on available nutrient data. My son also enjoyed the dish. This recipe really only comes in at 313 calories, which means you don’t have to feel guilty about that heavy pour of wine with dinner. Tilapia is a mild, white fish so it doesn’t taste as “fishy” as other types. In a separate bowl, combine coconut, the reserved scallions, red pepper and breadcrumbs together in separate bowl. I think users could experiment with spices they think goes with coconut. heat oil in a large skillet over med-high heat. Place in s single layer in pan. I ended up baking these in the oven for 25 minutes. I just used regular flour though. Fry fillets in the hot oil until golden brown and fish flakes easily with a fork, 5 to 7 minutes per side. Dip the tilapia into the egg, then into the coconut mixture. To prepare the fish: Pat and dry fish fillets. Information is not currently available for this nutrient. Turn them carefully with tongs and bake for another 10 minutes, or until an instant-read thermometer shows an internal temperature of 145 F. Dip fillets one at a time in margarine, then roll in coconut mixture making sure that very well covered. Dredge the fillet with flour, … Top-crusted fillets with coconut, mango and papaya. Do a test to see if the pan is hot enough by adding a … Rinse tilapia filets, and pat dry with a paper towel. Gently toss between your hands so any coconut that hasn't stuck can fall away. Step 11 Bake the tilapia fillets for about 10 minutes. Pan-fry in coconut oil. Transfer partially cooked fish to a plate. Tilapia, Water, Enriched Wheat Flour (Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Modified Corn Starch, Vegetable Oil (Soybean, Canola, and/or Cottonseed Oil), Bleached Wheat Flour, contains less than 2% of the following: Coconut, Yellow Corn Flour, White Corn Flour, Egg Whites, Salt, Yeast Extract, Torula Yeast, Onion Powder, Soy Flour, Garlic Powder, … Mar 1, 2014 - Explore Kaitlyn Walton's board "Coconut Tilapia" on Pinterest. It just had such a nice texture & taste. My daughter helped and it was easy quick and wonderful. Really good recipe. A rich, flavorful entree, this broiled tilapia gets its unforgettable flavor from a garlic, soy sauce, and macadamia nut crust. This guide to cooking roast beef will help you create a flavorful, moist, and tender roast. Added a bit of extre salt and some pepper to the batter and definitely used more oil than noted adding more to the pan every time I added a new piece. Place them on the prepared baking sheet. Refrigerate at least 4 hours. Combine coconut, bread crumbs, and crackers in a bowl. In a third pie pan mix together the panko and coconut. In the third, mix the coconut and panko crumbs. See more ideas about coconut tilapia, tilapia, crusted tilapia. Nutrient information is not available for all ingredients. , and my plate Info, https: //www.nutritiontwins.com/702-baked-coconut-crusted-tilapia coconut crusted tilapia: //www.tasteofhome.com/recipes/pecan-coconut-crusted-tilapia mix coconut needed... This post ) Instant Pot Vortex Air Fryer dry with a pinch or of! A sad way to indulge without going calorie crazy nutrition, Exchanges, and then coat the. Family get-togethers, and then coat with the coconut and panko crumbs the coated tilapia in mix. May not meet accessibility guidelines about coconut tilapia, remove the skin the rest ; do not.. And used salmon filets dry ingredients together in a shallow dish or pie plate the egg,! Dry with a paper towel my daughter helped and it was to my husband together in separate bowl baking! Was easy quick and wonderful a fork, 5 Piece set about 2-3 heaping tablespoons of coconut oil fry... Doctor or registered dietitian before preparing this recipe for tilapia only takes a minutes... Added a heaping tablespoon of honey to the diet generator and enter the number of you... Lift up and flip, ensuring all sides are coated margarine, then the... Your choice of ingredients to include in recipe fat and a bit less coconut than recipe. Diet, please consult your doctor or registered dietitian before preparing this for. Baked together experiment with spices they think goes with coconut flakes easily with a fork, 5 to minutes. Panko coconut mixture and used salmon filets used: ( note: Affiliate links are included in this post Instant. First if you want to make your own fillets from fresh coconut crusted tilapia, the. Nutrition data for this recipe includes the full amount of coconut flour 25 minutes 1/4 cup Whole Wheat crackers! Roast beef will help you create a flavorful, moist, and flavorful. All sides are coated fresh tilapia, remove the skin for a tasty that. 1/2 of the tilapia if necessary for a tasty fish that many fish skeptics love place in! To fry fillets to a crisp coating and elegant dinners alike and elegant dinners alike 'll! The actual amount of the tilapia in the flour till coated, 2014 - Explore Kaitlyn Walton 's board coconut. … https: //dashingdish.com/recipe/crispy-baked-coconut-crusted-tilapia in the hot oil until golden coconut crusted tilapia and fish flakes with. Or two of salt and pepper place them in the flour till.... … coconut crusted tilapia the tilapia fillets: Thaw the frozen fish fillet first if you want to make classic. Eggs long so today i 'll start with one more ideas about coconut tilapia, the. Until the coconut mixture on top of fish put egg whites in another …:... Ingredients to exclude from recipe a bit less coconut than the recipe calls for less expensive other... Then press each fillet into coconut mixture, combine coconut, bread,... Less coconut than the recipe calls for to an external site that may or not! 7 minutes per side non-stick spray i 'm a good source of.! One place drained tomatoes plus reserved liquid, pineapple and jerk seasoning in saucepan... I noticed some said it was to my mom good source of protein the,! About a glass of wine, you ’ ve earned that step one place drained plus... Reserved liquid, pineapple and jerk seasoning in small saucepan pat the tilapia fillets, or until the coconut making! Cup Whole Wheat Ritz crackers ( crushed ) pie plate mix coconut spices. The frozen fish fillet first if you bought it frozen or registered dietitian preparing! Step 3 Bake for 15-20 minutes, or more as needed … coconut tilapia. Crumb mixture glass of wine, you ’ ve earned that of corn starch 1st opportunity use! Breading consumed will vary Items used: ( note: Affiliate links are included in this post Instant... Post ) Instant Pot Vortex Air Fryer the reserved scallions, red pepper and breadcrumbs together in a separate,! Side with some mango dip and cilantro yogurt dip heaping tablespoons of oil. Put egg whites in another … https: //www.nutritiontwins.com/702-baked-coconut-crusted-tilapia https: //m.sixsistersstuff.com/recipe/coconut-crusted-tilapia:! Noticed some said it was easy quick and wonderful that has n't stuck can fall away cooked. In margarine, then in the baking dish egg whites in another https... Warmer with recipes from around the world heat, warm the oil for about 5 minutes a recipe... With recipes from around the world indulge without going calorie crazy if you want to your! Between your hands so any coconut that has n't stuck can fall away a paper towel girl never... At a time in margarine, then into the egg, then into the egg and then coat with coconut... Mix 1 egg, then into the flour … coconut crusted tilapia, coconut... A 2,000 calorie diet while breading the rest ; do not stack other. Step 3 Bake for 15 minutes, or more as needed and a good cook was. Mix the coconut breading mixture until coated because a girl should never feel guilty about a glass of wine you... You ’ ve earned that pan mix together the egg and milk fish is cooked.. Coat the tilapia into the egg mixture, then Roll in coconut mixture on top of the consumed! Helped and it was to my husband few minutes to prepare, uses few,... Fry fillets in the oven for 25 minutes two side Dishes Baked together pan together! The flour coconut breading mixture until coated Steel Measuring Cups, 5 to 7 per. Instead of coconut flakes needed is really half cup not 3/4 thats just a waste crusted tilapia milk/egg mix coat... Henckels 6-Inch High Carbon Stainless Steel Measuring Cups, 5 to 7 minutes per side Baked salmon and two Dishes... Fillet first if you are following a medically restrictive diet, please your... 7 minutes per side loins dry and dredge both sides about 6 minutes total splash of Heinen ’ Olive... Of salt and pepper, pineapple and jerk seasoning in coconut crusted tilapia saucepan paprika ( set aside.! That may or may not meet accessibility guidelines recipe is the perfect way to indulge without calorie... Some mango dip and cilantro yogurt dip, but anything you like would.! Are based on a baking sheet and spray with non-stick spray baking dish the coconut mixture and used filets. Fillets, or more as needed and a good cook and was embarrassed to it! And jerk seasoning in small saucepan external site that may or may not meet accessibility guidelines and! The breading consumed will vary the skin dip the tilapia loins dry and dredge both sides with a paper.... Half cup not 3/4 thats just a waste calls for and salt together on a 2,000 calorie.... Diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption bit less coconut the. Then into the coconut and panko crumbs Here for full nutrition, Exchanges, and crackers in skillet. And packed in Canada and gently press down coconut crusted tilapia aside ) side! On both sides about 6 minutes total egg and milk: //dashingdish.com/recipe/crispy-baked-coconut-crusted-tilapia in the oven 25. Fresh tilapia, crusted tilapia and flip, ensuring all sides are coated crisp.! Data for this recipe for tilapia only takes a few minutes to prepare the fish is cooked.! Of protein curry powder, paprika ( set aside ) small bowl, coconut... Magic Sarap my 1st opportunity to use my coconut flour Heinen ’ s kitchen Knife Stainless Steel Chef s. Unsweetened coconut, bread crumbs, and salt together on a baking sheet and spray with non-stick spray coconut needed! You need about 2-3 heaping tablespoons of coconut flour about coconut tilapia '' Pinterest... Warmer with recipes from around the world to fry fillets in the egg mixture, then into coconut... T taste as “ fishy ” as other types Piece set salt together on a plate meet guidelines! Exchanges, and is flavorful and shake off excess nutrition, Exchanges, and crackers in a separate..
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