Coconut-Almond Crusted Tilapia

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

Suggestions

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%