MANGO-LICIOUS TILAPIA
My son's girlfriend, Nicole, named this 'mango-licous'. The mango salsa is great over the tilapia, as a dip or on cottage cheese. Try serving the tilapia over brown basmati rice or lightly dressed salad greens for a complete meal. Then generously top with the salsa. Mango-licious!!
Provided by Anonymous
Categories Seafood Fish Tilapia
Time 22m
Yield 4
Number Of Ingredients 15
Steps:
- Preheat the oven to 400 degrees F (200 degrees C.)
- In a shallow baking dish, combine the olive oil, orange zest, orange juice, salt, pepper and chili flakes. Rinse the fish fillets and pat them dry. Place them into the baking dish and turn to coat with the seasonings.
- Bake for 10 to 12 minutes in the preheated oven, until fish can be flaked with a fork.
- While the fish cooks, combine the mango, onion, avocado, tomatoes, lime zest and juice, jalapeno, ginger, cilantro and 1 teaspoon kosher salt in a glass bowl. Stir to blend and set aside at room temperature until fish has finished cooking. Place fillets on a platter and spoon the salsa over them to serve.
Nutrition Facts : Calories 318.9 calories, Carbohydrate 21.2 g, Cholesterol 41.4 mg, Fat 16 g, Fiber 6.2 g, Protein 25.3 g, SaturatedFat 2.4 g, Sodium 561.6 mg, Sugar 11.7 g
COCONUT-CRUSTED TILAPIA (PALEO)
Steps:
- Heat coconut oil in a skillet over medium-high heat.
- Mix unsweetened coconut, coconut flour, and salt together on a plate.
- Brush egg over each tilapia fillet. Press each fillet into coconut mixture until evenly coated. Gently toss between your hands so any coconut that hasn't stuck can fall away. Place the coated fillets onto a plate while breading the rest; do not stack.
- Fry fillets in the hot oil until golden brown and fish flakes easily with a fork, 5 to 7 minutes per side.
Nutrition Facts : Calories 340.4 calories, Carbohydrate 4.4 g, Cholesterol 180.5 mg, Fat 23.5 g, Fiber 2.8 g, Protein 28.9 g, SaturatedFat 17.7 g, Sodium 188.7 mg, Sugar 1.6 g
GRILLED TILAPIA WITH MANGO SALSA
Don't let the list of ingredients fool you: this is super-easy, and gets rave reviews whenever I serve it. The salsa can be made the day ahead to save time. Strawberries can be substituted for the mango if you prefer--both are excellent! Combine leftover salsa with some drained black beans the next day for lunch.
Provided by Naomi Witzke
Categories Seafood Fish Tilapia
Time 1h55m
Yield 2
Number Of Ingredients 16
Steps:
- Whisk together the extra-virgin olive oil, 1 tablespoon lemon juice, parsley, garlic, basil, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a resealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.
- Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. Add the lime juice and 1 tablespoon of lemon juice, and toss well. Season to taste with salt and pepper, and refrigerate until ready to serve.
- Preheat an outdoor grill for medium-high heat, and lightly oil grate.
- Remove the tilapia from the marinade, and shake off excess. Discard the remaining marinade. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. Serve the tilapia topped with mango salsa.
Nutrition Facts : Calories 634 calories, Carbohydrate 33.4 g, Cholesterol 62.2 mg, Fat 40.2 g, Fiber 4.4 g, Protein 36.3 g, SaturatedFat 5.8 g, Sodium 696.7 mg, Sugar 25.2 g
PANKO-CRUSTED TILAPIA
Steps:
- Put flour and eggs into 2 separate dishes. Combine bread crumbs, cilantro, lime zest, garlic powder, cayenne pepper, salt, and black pepper in a third dish.
- Season tilapia fillets with salt and pepper. Put 1 fillet in flour, coat both sides, and gently shake off excess. Dip into eggs, turning once, then dredge in the bread crumb mixture to coat. Repeat with remaining fillets.
- Heat oil in a large skillet over medium heat. Place fillets in the skillet and cook until crust is golden and fish is easy to lift with a spatula, 3 to 4 minutes. Turn and cook on the other side until fish flakes easily with a fork, another 3 to 4 minutes.
Nutrition Facts : Calories 502.8 calories, Carbohydrate 64.7 g, Cholesterol 180.5 mg, Fat 14 g, Fiber 1.5 g, Protein 36.9 g, SaturatedFat 2.4 g, Sodium 341.4 mg, Sugar 0.6 g
COCONUT-MANGO ENCRUSTED TILAPIA
I found this on a recipe card in a local grocery store. I thought it sounded great. I wanted to post it before I lost the card.
Provided by Margie99
Categories Tilapia
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat grill to medium-high direct heat (350 to 400 degrees). In a blender or food processor blend tortilla chips, coconut, dried fruit, onion powder, garlic powder and salt to taste to make fine crumbs. Place in a resealable plastic bag. Add the cilantro and bell pepper, seal bag and shake to blend.
- Stir together lime juice and oil in a shallow dish. Dip 1 fillet in lime juice mixture to coat. Transfer to crumb mixture in plastic bag. Seal the bag and coat. Press coating firmly onto fish. Repeat with remaining fillets.
- Place fillets in foil pan or on non-stick aluminum foil. Grill, covered 10 minutes or until fish flakes easily with a fork.
COCONUT TILAPIA
I created this recipe in an attempt to add some flavor to Tilapia. I enjoy eating Tilapia, but other ingredients are usually needed to make it worth eating. This recipe is fairly quick and painless. I change some of the ingredient amounts depending on my particular cravings for that specific day.
Provided by jpatel02004
Categories One Dish Meal
Time 25m
Yield 2 fillets, 1-2 serving(s)
Number Of Ingredients 17
Steps:
- In a wide bowl/container, mix coconut flakes, curry powder, garlic powder, paprika (set aside).
- In a small bowl, mix 1 egg, 1/4 cup water and 1/3 cup of corn starch.
- Dip the Tilapia fillets in the egg mixture. Use a plastic bag to cover your hands when handling fillets, if preferred. Coat the fillets thoroughly with the coconut flake mixture, especially along the top, as this dramatically improves the appearance of the dish while baking.
- Bake the Tilapia fillets at 350 degrees for about 12-14 minutes (or however long until the fish is fully white). Use cooking spray or butter the pan so the fish does not stick.
- While the Tilapia is baking, make the peanut sauce. Mix all of the ingredients listed above. Vary ingredient amounts to your liking. Cool or set aside until the Tilapia is ready.
- Broil the fillets for a few minutes until golden.
- Serve the fillets on a plate and scoop the peanut sauce on the side.
COCONUT CRUSTED TILAPIA
This is so light and mildly coconutty- like coconut shrimp without the heavy coating! **any firm whitefish would work- cod or halibut would be excellent.
Provided by newmama
Categories Egg Free
Time 20m
Yield 2 serving(s)
Number Of Ingredients 6
Steps:
- mix coconut with spices of your choice. curry goes really well, but anything you like would work.
- dip fish in milk.
- coat with coconut mixture.
- heat oil in a large skillet over med-high heat.
- add fish and cook about 4 minutes on each side.
- squeeze lime juice over the top.
COCONUT TILAPIA WITH APRICOT DIPPING SAUCE
After having coconut shrimp at a famous restaurant here in Phoenix, I decided to recreate it at home using a mild white fish filet and tilapia was my first choice. Sit back and enjoy the compliments.
Provided by Diane Horn Talts
Categories Seafood Fish Tilapia
Time 30m
Yield 4
Number Of Ingredients 10
Steps:
- Toss together the coconut, flour and Creole seasoning in a bowl. In a separate bowl, toss the tilapia with the cornstarch, and shake off the excess. Pour the egg substitute into a separate bowl, and dip the fillets in the egg. Press fillets in the coconut mixture coating all sides.
- Heat canola oil in a frying pan to a temperature of about 350 degrees F (175 degrees C). Fry fillets one or two at a time on both sides until golden brown. Remove to drain on a paper towel. Prepare the apricot dipping sauce by stirring together the jam, mustard, and horseradish in a small bowl. Serve the tilapia accompanied by the dipping sauce.
Nutrition Facts : Calories 649.9 calories, Carbohydrate 54.3 g, Cholesterol 41.8 mg, Fat 36.1 g, Fiber 2.4 g, Protein 28.4 g, SaturatedFat 7.5 g, Sodium 589.3 mg, Sugar 24.5 g
PECAN-COCONUT CRUSTED TILAPIA
When I have guests with dietary restrictions, tilapia coated in pecans and coconut makes everyone happy. It's gluten-free and loaded with flavor. -Caitlin Roth, Chicago, Illinois
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- In a shallow bowl, whisk eggs. In a separate shallow bowl, combine coconut, pecans, salt and pepper flakes. Dip fillets in eggs, then in coconut mixture, patting to help coating adhere., In a large skillet, heat oil over medium heat. In batches, add tilapia and cook until fish is lightly browned and just begins to flake easily with a fork, 2-3 minutes on each side.
Nutrition Facts : Calories 380 calories, Fat 26g fat (8g saturated fat), Cholesterol 129mg cholesterol, Sodium 377mg sodium, Carbohydrate 4g carbohydrate (1g sugars, Fiber 3g fiber), Protein 35g protein.
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