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Tag Archives: tilapia recipe

Coconut Crusted Tilapia

Posted on April 09, 2021 by

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 & Honey Tilapia

Posted on September 12, 2014 by

Keep it light, keep it simple…fresh flavors shine through!

Lime & Honey Tilapia

Lime & Honey Tilapia

Ingredients

1 ½ pounds tilapia fillets

Juice of one large lime

1 Tablespoon honey

1 Tablespoon fresh chopped cilantro

1 teaspoon minced garlic

¼ teaspoon salt

 

Directions

  1. Preheat the oven to 375 degrees.
  2. Spray baking sheet pan with non-stick spray.
  3. Place tilapia on greased pan.
  4. Mix remaining ingredients in small bowl. Drizzle evenly over tilapia.
  5. Bake for 15 minutes or until fish begins to turn light brown and flakes easily with a fork.  Serve basted with juices and garnish with fresh lime and cilantro.

 

Makes 4 servings

 

Nutrition Facts:

Calories 160

Total Fat 1.5g

Total Carbohydrates 5g

Dietary Fiber 0g

Protein 32g

 

Print Recipe  Lime and Honey Tilapia

Adapted from the Good Carb Chef

Baked Breaded Fish and Pasta

Posted on April 18, 2014 by

Pick up some Proti pasta and satisfy your cravings for pasta!

Ingredients                                                                                                                              

• 1 pound perch or walleye or other lean white fish

Baked Breaded Fish and Pasta

Baked Breaded Fish and Pasta

• 2 egg whites

• 1/4 cup skim milk

• 1/4 cup all-purpose flour

• 1/2 cup plain bread crumbs

• 1/4 teaspoon black pepper

• 1/4 teaspoon paprika

• 2 ounces Parmesan cheese, fat-free

• 4 packets Proti-Pasta, dry (about 4 cups)

Directions

1. Place oven rack in center rack position; heat oven to 500° F. Line cookie sheet with foil; spray with nonstick cooking spray. Remove skin from walleye fillets; cut into 4 equal pieces, cutting diagonally if necessary for uniform size.

2. In shallow bowl, combine egg whites and milk; beat well. Place flour and bread crumbs on separate dinner-sized plates. Add pepper to flour; mix well. Add paprika to bread crumbs; mix well.

3. Dip fish in flour mixture, coating thoroughly. Dip floured fish in egg white/milk mixture; dip in bread crumbs mixture, coating thoroughly. Place on sprayed foil-lined cookie sheet.

4. Place cookie sheet on center oven rack; bake at 500° F for 10 minutes.

5. Reduce oven temperature to 450° F. Remove cookie sheet from oven; carefully turn fish over. Return to oven; bake an additional 5 minutes or until fish flakes easily with fork. If desired, sprinkle with pepper before serving.

6. Empty contents of packet of Proti-Pasta into a pot of boiling water. Cook for 12 minutes (for al dente) or until desired texture is achieved. Drain and serve.

Makes 4 servings

Nutrition Facts: Calories 368, Total Fat 4.4g, Effective Carbohydrates 26.4g, Protein 49.8g

Print Recipe Baked Breaded Fish and Pasta