Coconut-Almond Crusted Tilapia

Gluten Free
Dairy Free
Low Fod Map
Health score
27%
Coconut-Almond Crusted Tilapia
45 min.
4
379kcal

Suggestions

This Coconut-Almond Crusted Tilapia is a delicious and healthy dish that's perfect for a quick weeknight dinner or a special occasion. The tilapia fillets are coated in a flavorful mixture of almond flour, shredded coconut, and spices, giving them a crispy and golden crust. The combination of coconut and almond provides a unique and tasty twist to the traditional breaded fish, while the hint of ginger and mint adds a refreshing touch.

This recipe is not only delicious but also nutritious. Tilapia is a great source of lean protein and healthy fats, while the almond flour and coconut provide a good amount of fiber and essential nutrients. This dish is also gluten-free, dairy-free, and low FODMAP, making it a suitable option for those with dietary restrictions.

The Tropical Sweets & Reds Mash side dish is the perfect complement to this flavorful fish. The sweetness of the tropical fruits pairs beautifully with the subtle spices in the fish, creating a well-balanced and satisfying meal. You can also serve this dish with a squeeze of fresh lemon juice for added flavor and a boost of vitamin C.

Whether you're looking for a new way to prepare fish or want to impress your guests with a delicious and healthy meal, this Coconut-Almond Crusted Tilapia is sure to be a hit! So, gather your ingredients and get ready to enjoy a tasty and nutritious dish that will leave you feeling satisfied and energized!

Ingredients

  • fillet tilapia white or any other firm, fish, such as cod
  •  optional: lemon sliced in half
  • 0.3 cup coconut milk 
  • 0.5 cup almond flour 
  • 0.5 cup coconut shredded unsweetened finely
  • 0.3 teaspoon salt 
  • 0.1 teaspoon pepper black
  • 0.5 teaspoon ground ginger 
  • 0.5 teaspoon mint dried
  • servings coconut oil for frying (coconut oil is recommended)

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Pat and dry fish fillets.
  2. Sprinkle both sides with a pinch or two of salt and pepper. Squirt juice from 1/2 of the lemon and drizzle the coconut milk over top. Turn to ensure everything is coated well.
  3. Let them sit at room temperature for 15 minutes to marinate.
  4. Meanwhile prepare the breading by combining the almond meal, shredded coconut, salt, pepper, ginger and mint in a shallow bowl.
  5. Cover the bottom of a large skillet with oil and bring to medium heat.
  6. Lay fillets carefully in the skillet and cook, flipping fish halfway through cooking, until both sides are golden brown and fish flakes easily with a fork. Three to five minutes per side for thin fillets, longer if they're thicker.
  7. Transfer to a stack of paper towels to drain and cool slightly.
  8. Serve with Tropical Sweets & Reds Mash.

Nutrition Facts

Calories379kcal
Protein38.66%
Fat52.4%
Carbs8.94%

Properties

Glycemic Index
44.13
Glycemic Load
0.87
Inflammation Score
-4
Nutrition Score
19.418695652174%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.51mg
Kaempferol
0.01mg
Myricetin
0.14mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:379.18kcal
18.96%
Fat:23.21g
35.7%
Saturated Fat:13.14g
82.1%
Carbohydrates:8.91g
2.97%
Net Carbohydrates:4.7g
1.71%
Sugar:2.03g
2.25%
Cholesterol:85mg
28.33%
Sodium:240.72mg
10.47%
Protein:38.53g
77.06%
Selenium:73.46µg
104.95%
Vitamin B12:2.69µg
44.77%
Vitamin D:5.27µg
35.13%
Vitamin B3:6.85mg
34.26%
Phosphorus:331.52mg
33.15%
Manganese:0.6mg
29.87%
Potassium:650.22mg
18.58%
Vitamin C:14.63mg
17.73%
Vitamin B6:0.34mg
16.96%
Fiber:4.2g
16.82%
Magnesium:66.04mg
16.51%
Iron:2.61mg
14.49%
Copper:0.26mg
13.23%
Folate:47.17µg
11.79%
Vitamin B5:1mg
9.97%
Vitamin B2:0.13mg
7.39%
Calcium:60.59mg
6.06%
Vitamin B1:0.09mg
6.06%
Zinc:0.9mg
6.01%
Vitamin E:0.78mg
5.17%
Vitamin K:2.54µg
2.42%