Almond and Coconut Crusted Tilapia

Gluten Free
Dairy Free
Health score
24%
Almond and Coconut Crusted Tilapia
60 min.
6
463kcal

Suggestions

Ingredients

  • cup almonds toasted chopped
  • tablespoon brown sugar 
  • 15 ounce pineapple crushed drained canned
  • cup coconut or flaked
  •  eggs beaten
  • pinch nutmeg 
  • 0.5 cup onion chopped
  • tablespoon sesame seed 
  • 30 ounce fillets tilapia 

Equipment

  • oven
  • mixing bowl
  • baking pan

Directions

  1. Preheat an oven to 350 degrees F (175 degrees C). Butter a large baking dish.
  2. Place the beaten eggs in a shallow dish.
  3. Mix the almonds, coconut, sesame seeds, brown sugar, and nutmeg together in a mixing bowl. Stir the pineapple and onion together in a separate bowl. Dip each tilapia fillet into the beaten egg and then press into the almond mixture.
  4. Place the coated tilapia into the prepared dish.
  5. Spread the pineapple mixture over the coated fillets.
  6. Bake in the preheated oven until the fish flakes easily with a fork, about 40 minutes.

Nutrition Facts

Calories463kcal
Protein31.53%
Fat49.16%
Carbs19.31%

Properties

Glycemic Index
23.67
Glycemic Load
0.58
Inflammation Score
-7
Nutrition Score
26.76869554105%

Flavonoids

Cyanidin
0.59mg
Catechin
0.31mg
Epigallocatechin
0.62mg
Epicatechin
0.14mg
Eriodictyol
0.06mg
Naringenin
0.1mg
Isorhamnetin
1.3mg
Kaempferol
0.18mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:463.01kcal
23.15%
Fat:26.35g
40.54%
Saturated Fat:10.68g
66.73%
Carbohydrates:23.29g
7.76%
Net Carbohydrates:16.66g
6.06%
Sugar:14.82g
16.47%
Cholesterol:152.71mg
50.9%
Sodium:112.4mg
4.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.02g
76.04%
Selenium:70.44µg
100.63%
Manganese:1.05mg
52.41%
Vitamin E:6.98mg
46.55%
Phosphorus:446mg
44.6%
Vitamin B12:2.44µg
40.59%
Vitamin B3:6.78mg
33.89%
Magnesium:135.14mg
33.79%
Vitamin D:4.83µg
32.23%
Copper:0.62mg
30.93%
Vitamin B2:0.5mg
29.27%
Fiber:6.63g
26.51%
Potassium:826.89mg
23.63%
Vitamin B6:0.42mg
21.15%
Iron:2.97mg
16.52%
Folate:63.64µg
15.91%
Vitamin B1:0.21mg
14.25%
Zinc:1.98mg
13.21%
Vitamin B5:1.27mg
12.72%
Calcium:123.66mg
12.37%
Vitamin C:7.87mg
9.53%
Vitamin A:155.03IU
3.1%
Vitamin K:2.64µg
2.52%
Source:Allrecipes