COCONUT-CRUSTED TILAPIA (PALEO)
Steps:
- Heat coconut oil in a skillet over medium-high heat.
- Mix unsweetened coconut, coconut flour, and salt together on a plate.
- Brush egg over each tilapia fillet. Press each fillet into coconut mixture until evenly coated. Gently toss between your hands so any coconut that hasn't stuck can fall away. Place the coated fillets onto a plate while breading the rest; do not stack.
- Fry fillets in the hot oil until golden brown and fish flakes easily with a fork, 5 to 7 minutes per side.
Nutrition Facts : Calories 340.4 calories, Carbohydrate 4.4 g, Cholesterol 180.5 mg, Fat 23.5 g, Fiber 2.8 g, Protein 28.9 g, SaturatedFat 17.7 g, Sodium 188.7 mg, Sugar 1.6 g
COCONUT CRUSTED TILAPIA
Steps:
- Preheat oven to 400 degrees
- Place foil on a baking sheet and spray with non-stick spray.
- Combine coconut, bread crumbs, and crackers in a bowl. Put egg whites in another bowl.
- Dip the tilapia in the egg, then in the coconut crumb mixture. Place them on the prepared baking sheet.
- Bake for 15-20 minutes, or until tilapia is done. (Check tilapia at about 15 minutes so it won't burn.)
Nutrition Facts : Servingsize 1 serving, Calories 719 kcal, Fat 38 g, SaturatedFat 22 g, Cholesterol 53 mg, Sodium 789 mg, Carbohydrate 56 g, Sugar 6 g, Protein 39 mg
COCONUT CRUSTED TILAPIA WITH CITRUS SALSA
Steps:
- Peel and quarter each piece of fruit. You may want to shred the fruit finer if you don't want large chunks. Sprinkle a teaspoon of sugar over the mixture to sweeten slightly. Place in fridge until you're ready to serve. Rinse the tilapia with cold water and pat dry. On a large plate, mix together the shredded coconut and breadcrumbs. You'll need three separate plates for the breading: one for flour, one for eggs and one for the coconut and breadcrumb mixture. Dredge the fish in the flour; dip into the beaten eggs and then coat thoroughly in the coconut and breadcrumb mixture. Heat 1/4 cup of vegetable oil over medium heat in a large skillet and place the breaded fillets so that they are not touching each other. Cook on each side for about 4 minutes or until golden brown. Remove from heat and set aside on a paper towel to drain excess oil. Place each fillet on a plate and spoon salsa over top. Sprinkle with fresh parsley or cilantro.
TILAPIA FILLETS WITH MANGO SALSA
This easy, under-30-minute entree pairs pan-fried tilapia fillets with a fresh mango salsa that's flavored with fresh cilantro and sweet orange marmalade.
Provided by cookinmom
Categories Pan-Fried Tilapia Recipes
Time 25m
Yield 4
Number Of Ingredients 10
Steps:
- Combine mango, marmalade, lime juice, cilantro, and green onion for salsa in a small bowl.
- Mix together chili powder, pepper, and salt; sprinkle on both sides of tilapia fillets.
- Heat oil in a large skillet over medium heat. Add tilapia and cook until opaque in the center and fish flakes easily with a fork, 3 to 5 minutes per side.
- Serve with salsa.
Nutrition Facts : Calories 254.1 calories, Carbohydrate 21.8 g, Cholesterol 52.1 mg, Fat 5.6 g, Fiber 1.3 g, Protein 29.6 g, SaturatedFat 0.9 g, Sodium 155.4 mg, Sugar 18.3 g
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