Tag Archives: coconut

Coconut Crusted Tilapia

Posted on April 09, 2021 by Dawn Olson

The satisfying crunch without the carbs!

Ingredients
1 pound tilapia filets
1 egg
1 tsp soy sauce
1 tsp sriracha sauce
½ tsp garlic powder
¼ tsp ground ginger
½ tsp dried cilantro
½ cup almond meal
½ cup desiccated unsweetened coconut
Cooking spray

Directions
1. Preheat oven to 375 degrees. Coat baking sheet with cooking spray.
2. Beat egg, soy sauce, & sriracha sauce in shallow dish.
3. Place dry ingredients in shallow dish and mix thoroughly.
4. Dip each filet in egg mixture and dredge in dry coating.
5. Place each filet on baking sheet with space between.
6. Spray upper side of each filet with olive oil spray or cooking spray.
7. Bake in center of oven until flaky and crust is browned, approx. 15-20 minutes.

Makes 4 servings

Nutrition Facts:
Calories 260
Total Fat 14g
Total Carbohydrates 3g
Dietary Fiber 2g
Protein 32g

Print Recipe: Coconut Crusted Tilapia

Lime & Coconut Bars

Posted on July 31, 2015 by CFWLS

Ingredients
¾ cup coconut flour
¼ cup almond flour
1 and ¼ cup Splenda sugar substitute
¼ tsp sea salt
¼ cup coconut oil, room temperature
4 eggs
½ cup lime juice
2 Tbls lime zest
¼ cup unsweetened coconut flakes

Directions
1. Preheat oven to 350 degrees.
2. Spray 8×8 or 7×9 baking dish lightly with cooking spray.
3. Line with parchment paper, leaving ends to hang over the edge on 2 sides.
4. Whisk coconut and almond flours together. Add salt and ¼ sugar substitute and stir to blend.
5. Cut in coconut oil until well blended. Press into bottom of baking dish. Press down with back of spoon to smooth.
6. Bake for 10 minutes.
7. Beat together eggs, lime juice, 1 Tbls lime zest and remaining 1 cup sugar substitute.
8. Pour gently over crust and sprinkle top with coconut flakes.
9. Sprinkle with remaining lime zest and bake for 12-15 minutes or until center is set.
10. Allow to cool for 10 minutes. Run spatula around edge of dish and lift parchment gently to remove bars from baking dish and place onto cutting board.
11. Slice into bars and enjoy!
12. Keep refrigerated.

Makes 16 servings.

Nutrition Facts:
Calories 100
Total Fat 7.2g
Total Carbohydrates 5.7g
Dietary Fiber 2.5g
Protein 3.5g

Print recipe: Lime and coconut bars

Blueberry Coconut Parfaits

Posted on March 28, 2014 by CFWLS

Blueberry Coconut Parfaits

A cool & creamy snack~

Ingredients

1 cup plain low-fat yogurt

1 Tbls bulk sugar substitute

1 tsp fresh lemon juice

1 tsp vanilla extract

1 ½ cup blueberries

2 Tbls unsweetened shredded coconut

Directions

Whisk together yogurt, sugar substitute, lemon juice and vanilla.
Divide blueberries between 4 parfait glasses and top each with equal amounts of the yogurt mixture.
Sprinkle each with coconut and top with single blueberry. Serve garnished with mint leaves.

Note: By using Greek yogurt, you increase the protein!

Makes 4 servings

Nutrition Facts:

Calories 90

Total Fat 3g

Effective Carbohydrates 11g

Dietary Fiber 1.5g

Protein 4g

From The Good Carb Chef

Print Recipe: Blueberry Coconut Parfaits

Thanks to Dr. Clark...