Best 6 Coconut Crusted Tilapia Paleo Recipes
Coconut crusted tilapia paleo is a delicious and healthy way to enjoy this versatile fish. With its crispy coconut coating and flaky, tender flesh, this dish is sure to please even the most discerning palate. Not only is it incredibly flavorful, but it also packs a nutritional punch. Tilapia is a lean protein source that's high in omega-3 fatty acids, which are essential for heart and brain health. The coconut coating adds a healthy dose of fiber and healthy fats, making this dish a well-rounded meal that will keep you feeling satisfied and energized.
Here are our top 6 tried and tested recipes!
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
PECAN-COCONUT CRUSTED TILAPIA
When I have guests with dietary restrictions, tilapia coated in pecans and coconut makes everyone happy. It's gluten-free and loaded with flavor. -Caitlin Roth, Chicago, Illinois
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- In a shallow bowl, whisk eggs. In a separate shallow bowl, combine coconut, pecans, salt and pepper flakes. Dip fillets in eggs, then in coconut mixture, patting to help coating adhere., In a large skillet, heat oil over medium heat. In batches, add tilapia and cook until fish is lightly browned and just begins to flake easily with a fork, 2-3 minutes on each side.
Nutrition Facts : Calories 380 calories, Fat 26g fat (8g saturated fat), Cholesterol 129mg cholesterol, Sodium 377mg sodium, Carbohydrate 4g carbohydrate (1g sugars, Fiber 3g fiber), Protein 35g protein.
COCONUT TILAPIA
I created this recipe in an attempt to add some flavor to Tilapia. I enjoy eating Tilapia, but other ingredients are usually needed to make it worth eating. This recipe is fairly quick and painless. I change some of the ingredient amounts depending on my particular cravings for that specific day.
Provided by jpatel02004
Categories One Dish Meal
Time 25m
Yield 2 fillets, 1-2 serving(s)
Number Of Ingredients 17
Steps:
- In a wide bowl/container, mix coconut flakes, curry powder, garlic powder, paprika (set aside).
- In a small bowl, mix 1 egg, 1/4 cup water and 1/3 cup of corn starch.
- Dip the Tilapia fillets in the egg mixture. Use a plastic bag to cover your hands when handling fillets, if preferred. Coat the fillets thoroughly with the coconut flake mixture, especially along the top, as this dramatically improves the appearance of the dish while baking.
- Bake the Tilapia fillets at 350 degrees for about 12-14 minutes (or however long until the fish is fully white). Use cooking spray or butter the pan so the fish does not stick.
- While the Tilapia is baking, make the peanut sauce. Mix all of the ingredients listed above. Vary ingredient amounts to your liking. Cool or set aside until the Tilapia is ready.
- Broil the fillets for a few minutes until golden.
- Serve the fillets on a plate and scoop the peanut sauce on the side.
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 (PALEO)
Serve with green veggies.
Provided by RACH7H
Categories Tilapia Recipes
Time 25m
Yield 4
Number Of Ingredients 6
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
This is so light and mildly coconutty- like coconut shrimp without the heavy coating! **any firm whitefish would work- cod or halibut would be excellent.
Provided by newmama
Categories Egg Free
Time 20m
Yield 2 serving(s)
Number Of Ingredients 6
Steps:
- mix coconut with spices of your choice. curry goes really well, but anything you like would work.
- dip fish in milk.
- coat with coconut mixture.
- heat oil in a large skillet over med-high heat.
- add fish and cook about 4 minutes on each side.
- squeeze lime juice over the top.
Tips:
- For the best results, use fresh tilapia fillets. Frozen fillets can be used, but they may not be as flavorful.
- If you don't have a food processor, you can chop the almonds and coconut flakes by hand. Just be sure to chop them finely so that they will adhere to the fish.
- To make the cooking process easier, use a nonstick skillet. This will help to prevent the fish from sticking and breaking apart.
- Be careful not to overcook the fish. Tilapia is a delicate fish, so it only needs to be cooked for a few minutes per side.
- Serve the coconut-crusted tilapia with your favorite sides, such as roasted vegetables, rice, or quinoa.
Conclusion:
Coconut-crusted tilapia is a delicious and healthy dish that is perfect for a quick and easy weeknight meal. The fish is flaky and tender, and the coconut crust adds a nice crunch and flavor. This dish is also paleo-friendly, so it is a great option for those who are following a paleo diet.
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