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Coconut-Almond Crusted Tilapia

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $3.72 One serving costs about $3.72

$3.72 per serving

15 people like this recipe

15 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,dairy-free,pescetarian,gluten free,dairy free,fodmap friendly,whole 30,pescatarian lunch,main course,main dish,dinner
spoonacular Score:78%

Spoonacular Score: 78%

 

You can never have too many main course recipes, so give Coconut-Almond Crusted Tilapian a try. One portion of this dish contains around 39g of protein, 21g of fat, and a total of 359 calories. This gluten free, dairy free, fodmap friendly, and whole 30 recipe serves 4 and costs $3.72 per serving. 13 people were glad they tried this recipe. It is brought to you by Foodista. If you have ground ginger, lemon, coconut, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes about about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 78%. This score is solid. Coconut Almond Crusted Tilapia, Almond Crusted Tilapia, and Almond Crusted Tilapia are very similar to this recipe.

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Tilapia. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Casa Catelli Pinot Grigio. It has 4.2 out of 5 stars and a bottle costs about 8 dollars.

Casa Catelli Pinot Grigio

It has a straw yellow color. On the nose it has floral notes with hint of dry hay and fresh lemon. On the palate it has a soft citrus flavor with hints of crusty bread and acacia honey. Indeed, well balanced and pleasant to drink with and without food.

» Get this wine on Wine.com

Ingredients

Servings:
4 fillet
4 fillet white tilapia
white tilapia
1
1  lemon
lemon
0.25 cups
0.25 cups coconut milk
coconut milk
0.5 cups
0.5 cups almond flour
almond flour
0.5 cups
0.5 cups unsweetened shredded coconut
unsweetened shredded coconut
0.25 tsps
0.25 tsps salt
salt
0.13 tsps
0.13 tsps black pepper
black pepper
0.5 tsps
0.5 tsps ground ginger
ground ginger
0.5 tsps
0.5 tsps dried mint
dried mint
some
some oil
oil
4 fillet white tilapia
4 fillet
white tilapia
1  lemon
1
lemon
0.25 cups coconut milk
0.25 cups
coconut milk
0.5 cups almond flour
0.5 cups
almond flour
0.5 cups unsweetened shredded coconut
0.5 cups
unsweetened shredded coconut
0.25 tsps salt
0.25 tsps
salt
0.13 tsps black pepper
0.13 tsps
black pepper
0.5 tsps ground ginger
0.5 tsps
ground ginger
0.5 tsps dried mint
0.5 tsps
dried mint
some oil
some
oil

Equipment

paper towels
paper towels
frying pan
frying pan
bowl
bowl
paper towels
paper towels
frying pan
frying pan
bowl
bowl


Instructions

Pat and dry fish fillets. 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. Let them sit at room temperature for 15 minutes to marinate. Meanwhile prepare the breading by combining the almond meal, shredded coconut, salt, pepper, ginger and mint in a shallow bowl. Cover the bottom of a large skillet with oil and bring to medium heat. 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. Transfer to a stack of paper towels to drain and cool slightly. Serve with Tropical Sweets & Reds Mash.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.72
Ingredient
4 fillets white tilapia
1 lemon
¼ cups coconut milk
½ cups almond flour
½ cups unsweetened shredded coconut
½ teaspoons ground ginger
½ teaspoons dried mint
some oil
Price
$12.07
$0.50
$0.34
$1.12
$0.50
$0.12
$0.19
$0.04
$14.88

Tips

Health Tips

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • You can make your own almond flour/meal by grinding whole almonds or blanched almonds in a food processor. Just be careful not to grind them too long or you'll end up with almond butter (though worse things have happened!).

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
358 Calories
38g Protein
20g Total Fat
8g Carbs
28% Health Score
Limit These
Calories
358
18%

Fat
20g
32%

  Saturated Fat
10g
68%

Carbohydrates
8g
3%

  Sugar
2g
2%

Cholesterol
85mg
28%

Sodium
240mg
10%

Get Enough Of These
Protein
38g
77%

Selenium
73µg
105%

Vitamin B12
2µg
45%

Vitamin D
5µg
35%

Vitamin B3
6mg
34%

Phosphorus
331mg
33%

Manganese
0.6mg
30%

Potassium
650mg
19%

Vitamin C
14mg
18%

Vitamin B6
0.34mg
17%

Fiber
4g
17%

Magnesium
66mg
17%

Iron
2mg
14%

Copper
0.26mg
13%

Folate
47µg
12%

Vitamin B5
1mg
10%

Vitamin B2
0.13mg
7%

Vitamin B1
0.09mg
6%

Calcium
60mg
6%

Zinc
0.9mg
6%

Vitamin E
0.83mg
6%

Vitamin K
2µg
3%

covered percent of daily need

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