Baked Coconut Crusted Tilapia

  March 31, 2013  |    Blog>Nutrition & Weight Loss

Do you love coconut shrimp as much as we do? If so, then you’ll love this healthy twist on the well- known recipe – Baked Coconut Crusted Tilapia! It’s baked, not fried, so it saves a lot of calories. Coated with just enough breadcrumbs, coconut, and macadamia nuts, this recipe is tasty enough for hosting a party when you want to impress and easy enough to throw together after a long day of work.

 

(Psst…. Looking for more lightened up recipes?  Please feel free to search this site.  And here are a few to try…

Skinny Potato Skins

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Skinny Mash

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Microwave Peanut Butter Chocolate Chip Cookies )

 

 

Baked Coconut Crusted Tilapia:

Ingredients
6 filets of Tilapia
1/4 cup crushed and toasted macadamia nuts
2/3 cup whole wheat bread crumbs
1/4 cup shredded coconut
1 pinch nutmeg
3 eggs

Directions
Preheat the oven to 350 degrees Fahrenheit.
Line a baking sheet with parchment paper.
Combine the breadcrumbs, macadamia nuts, coconut, and nutmeg in a dish large enough to lay flat one tilapia filet.
Pour eggs into a similar sized dish.
Coat each filet with egg and then coat with the breadcrumb mixture.
Place the filets onto the baking sheet. Bake for about 25-30 minutes or until the fish flakes easily with a fork.

We love to top this with a pineapple or mango chutney!

This breading is great with any variety of white fish, such as cod, barramundi, halibut, sole, and striped bass. And when we don’t have macadamia nuts, we love to use toasted almonds instead!

Do you have a special breading you love?

Makes 6 servings

Nutrition Facts:
Serving Size: 1 tilapia filet; Calories: 250; Total Fat: 16g; Saturated Fat: 11g, Sodium: 140 mg; Cholesterol: 16 mg; Total Carbohydrates: 14g; Fiber: 4g; Sugar: 2g; Protein: 14g

(Note: If you’d like to cut the fat, you can cut the coconut in half, which definitely is not as tasty, but still good and would cut the calories to 220 and fat to 12g. Also using almonds cuts the fat compared to macadamia nuts to 13g)

 

 

 

Baked Coconut Crusted Tilapia
 
Nutrition Facts: Serving Size: 1 tilapia filet; Calories: 250; Total Fat: 16g; Saturated Fat: 11g, Sodium: 140 mg; Cholesterol: 16 mg; Total Carbohydrates: 14g; Fiber: 4g; Sugar: 2g; Protein: 14g
Author:
Serves: 6
Ingredients
  • 6 filets of Tilapia
  • ¼ cup crushed and toasted macadamia nuts
  • ⅔ cup whole wheat bread crumbs
  • ¼ cup shredded coconut
  • 1 pinch nutmeg
  • 3 eggs, beaten
Instructions
  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Line a baking sheet with parchment paper.
  3. Combine the breadcrumbs, macadamia nuts, coconut, and nutmeg in a dish large enough to lay flat one tilapia filet.
  4. Pour eggs into a similar sized dish.
  5. Coat each filet with egg and then coat with the breadcrumb mixture.
  6. Place the filets onto the baking sheet. Bake for about 25-30 minutes or until the fish flakes easily with a fork.
  7. We love to top this with a pineapple or mango chutney!
  8. This breading is great with any variety of white fish, such as cod, barramundi, halibut, sole, and striped bass. And when we don’t have macadamia nuts, we love to use toasted almonds instead!

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