Crispy Baked Coconut Crusted Tilapia

Here's the Dish

Crispy coconut crusted fish… Those words are typically used to describe a fish fillet that has been breaded and deep fried, which has unhealthy written all over it! Fortunately, you can now enjoy all of these amazing flavors in a healthy and crispy-crunchy-satisfying way with this Dashing Dish recipe! If you have never tried or been a fan of fish, I highly recommend tilapia! It is a mild white fish loaded with heathy Omega-3′s without the ‘fishy’ flavor that can be found in some seafood. I have even tested this recipe out for a few friends that don’t ‘love’ fish, and it received rave reviews!  

Method

The estimated total time to make this recipe is 20-25 minutes.

1

Preheat oven to 425 degrees. Line a baking pan with foil, (for easy clean up), and set a wire rack on top. Spray the rack with non-stick spray. (Note: A wire rack allows for both sides of the fish to get crispy without the need to flip the fish mid-way through cooking. If you don’t have a wire cooling rack, simply place the fish on a baking sheet and gently flip halfway through cooking.)

2

 In a small bowl, combine the coconut flour, panko bread crumbs, and the seasoning. In a separate small bowl, add the egg whites and lightly beat with a fork.

3

Start by dipping each tilapia filet in the egg whites, followed by the coconut/breadcrumb mixture. Cover each piece of fish completely in the coconut/breadcrumb mixture and press lightly, so the coating adheres. Once coated, gently place each piece of fish on the wire rack. Spray each piece of fish lightly with non-stick cooking spray. (This makes the crust extra crispy!) 

4

Bake fish for 18-22 minutes, or until coconut crust is lightly golden brown and the fish fully cooked, (it will be white and flakey in the center). Enjoy!

Ingredients

2Tilapia Fillets, (about 1/2 lb or 4 oz each)
1/4 cupCoconut flakes, (I used unsweetened)
1/4 cupPanko breadcrumbs (or breadcrumbs of choice)
1/4 tsp Salt
1/4 tsp Garlic powder
1/8 tsp Pepper
1 tbsCoconut flour (or oat flour, or flour of choice) 1
1 Egg white
Optional: 1 pkt stevia added to the breadcrumb mixture for a slightly sweet/salty taste

1 Coconut Flour is one of the most divine ‘undiscovered’ ingredients that I use all the time to make low carb/gluten free baked goods! It is high in fiber, protein, and low in carbs and calories. It makes very moist breads, cakes and muffins! Take note that it instantly makes any batter very thick, so a little goes a long way! I buy mine at whole foods or online on Amazon.

Oat flour is really simple to make at home! Just put some old fashioned oats in a blender or food processor, and blend until oats reach a flour consistency! I make a big batch and keep the extra in a Tupperware for easy baking! Note: Use gluten free oats if gluten sensitive!

Katie's Tip!

One of my favorite things to serve with this dish is an apricot glaze! Simply microwave some low sugar apricot jam in a small bowl for about 30-45 seconds until it 'thins' out, and pour on top (or along side) of the fish when it comes out of the oven!

Nutrition Breakdown

2 Servings (1 tilapia filet per serving)
194 Calories per Serving
6 g Fat per Serving
8 g Carbohydrate per Serving
1 g Fiber per Serving
2 g Sugar per Serving
28.1 g Protein per Serving
5 WWP+*

*Weight Watchers Points per serving

4 Comments

Katie said:

Just made these and they were pretty good! I love the coconut and panko and the crunch it gives on top the fish! The coating didn’t have quite the intense flavor as I expected, so I sprinkled with a little curry powder and it was really good! Love the apricot on top too! Thanks, will definitely be making this again!

September 8th, 2012 — 6:06pm  |  Reply

Anna Aliza Rosenbaum said:

made these today and they were delicious! thank you!

September 12th, 2012 — 2:29am  |  Reply

Lindsay Lee said:

Made this for dinner tonight with your Crispy Baked Parmesan Green Beans. It was amazing!!! Even my picky 3 year old son loved it!

November 1st, 2012 — 6:23pm  |  Reply

orville davis said:

Thanks for what you do, I’ve made 4 of your recipes so far, and each one has been great.

December 3rd, 2012 — 9:54pm  |  Reply

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