Baked Tilapia With Coconut Cilantro Sauce Recipes

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COCONUT-CRUSTED TILAPIA (PALEO)



Coconut-Crusted Tilapia (Paleo) image

Serve with green veggies.

Provided by RACH7H

Categories     Seafood     Fish     Tilapia

Time 25m

Yield 4

Number Of Ingredients 6

2 tablespoons coconut oil
¾ cup unsweetened flaked coconut
½ cup coconut flour
sea salt to taste
3 eggs, beaten
4 (4 ounce) fillets tilapia fillets, or more as needed

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

COCONUT MILK TILAPIA



Coconut Milk Tilapia image

Provided by Dave Lieberman

Categories     main-dish

Time 24m

Yield 4 servings

Number Of Ingredients 8

Vegetable oil
4 tilapia fillets
Salt
1(1-inch) piece fresh ginger, peeled and grated
1 lemon, zested and juiced
1/2 pound snow peas
4 small red potatoes, quartered sliced into 1/4-inch pieces
1 cup coconut milk

Steps:

  • Special equipment: brown paper bags
  • Preheat oven to 350 degrees F.
  • Soak 4 small brown paper bags in vegetable oil until saturated. Scrape off excess oil and set aside. Season the fillets with salt, grated ginger, lemon zest and juice. Top each with about 5 or 6 snow peas and 1 of the thinly sliced potatoes. Transfer each fillet into 1 of the bags and pour about 1/4 cup of the coconut milk into each bag. Fold well to seal in juices and steam. Place onto 2 rimmed baking sheets and bake until bags are puffed and fish and potatoes are tender, about 10 to 15 minutes. Serve immediately at the table in the puffed bags. Tear open.

PAN SEARED TILAPIA OVER COCONUT RICE WITH SPICY CILANTRO CREAM S



Pan Seared Tilapia over Coconut Rice With Spicy Cilantro Cream S image

Very quick and easy delicious meal. Clean fresh ingredients with bold flavors. Threw this dish together with what I had in the fridge. I cook for 2 and eyeball measurements but I will list as best as I can.

Provided by pete3165

Categories     < 60 Mins

Time 40m

Yield 2 plates, 2 serving(s)

Number Of Ingredients 15

2 fresh tilapia fillets
2 tablespoons vegetable oil
1/4 teaspoon per side blackening seasoning
salt & pepper
1/2 cup brown jasmine rice
1 cup coconut curry broth
1 garlic clove
1/2 fresh jalapeno
1/4 cup chopped onion
extra virgin olive oil
1/8 cup cream cheese with vegetables
handful fresh cilantro
1/2 teaspoon ground cumin
1/2 teaspoon ground pepper
salt

Steps:

  • start rice (I use a rice cooker 20 min).
  • combine all sauce ingredients in blender and pulse till smooth.
  • dust fish with salt, pepper, and blackening seasoning (all sides).
  • heat vegetable oil in pan over med heat, add fish fillets (3-4 min on each side).
  • serve fish over rice, drizzle with sauce over fillet and around plate.
  • garnish with fresh cilantro and lime.

Nutrition Facts : Calories 315.9, Fat 14.4, SaturatedFat 2, Cholesterol 0.4, Sodium 684.5, Carbohydrate 42, Fiber 1.9, Sugar 1.7, Protein 4.3

BAKED TILAPIA WITH COCONUT-CILANTRO SAUCE RECIPE



Baked Tilapia with Coconut-Cilantro Sauce Recipe image

Provided by PineyCook

Number Of Ingredients 9

Canola oil spray
Four 6-ounce pieces tilapia fillet
1/4 teaspoon kosher salt, plus more for seasoning
1/2 cup light reduced-fat coconut milk
1/2 cup cilantro leaves, plus more for garnish
1 teaspoon peeled chopped fresh ginger
1/2 teaspoon garam masala
2 garlic cloves
1/2 jalapeno pepper, seeded and chopped3 cups cooked brown rice, for serving

Steps:

  • 1. Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan. 2. Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.

BAKED TILAPIA WITH COCONUT-CILANTRO SAUCE



Baked Tilapia With Coconut-Cilantro Sauce image

Number Of Ingredients 0

Steps:

  • Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.Source: foodnetwork.comRecipe formatted with the Cook'n Recipe Software from DVO Enterprises.

Nutrition Facts : Calories per serving 489

BAKED TILAPIA WITH COCONUT-CILANTRO SAUCE



Baked Tilapia With Coconut-Cilantro Sauce image

Number Of Ingredients 0

Steps:

  • Preheat the oven to 425 degrees F. Spray a 9-by-13-inch baking pan with canola oil spray. Sprinkle the fish with the salt and place it in the pan.Combine the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and pulse until fairly smooth. Pour the mixture over the fish. Bake until the fish is just opaque in the center, about 15 minutes. Garnish with more cilantro and serve with the rice.Source: foodnetwork.comRecipe formatted with the Cook'n Recipe Software from DVO Enterprises.

Nutrition Facts : Calories per serving 489

CILANTRO TILAPIA



Cilantro Tilapia image

I created this dish in my own kitchen when trying to come up with a tasteful, low-calorie dinner. It's delicious!

Provided by mollyjoy

Categories     Tilapia

Time 17m

Yield 4 serving(s)

Number Of Ingredients 6

3 tablespoons olive oil
4 (4 ounce) tilapia fillets, fresh
2 tablespoons garlic salt
2 tablespoons cajun seasoning
black pepper, to taste
1 bunch cilantro

Steps:

  • Preheat oven to 375.
  • Coat the bottom of a baking dish with olive oil.
  • Place the tilapia fillets in the pan.
  • Sprinkle desired amount of garlic salt, cajun seasoning, and pepper over tilapia pieces.
  • Press several sprigs of cilantro on top of each piece.
  • Bake tilapia for 8 to 12 minutes.
  • Enjoy alone or with lemon!

BUTTER-BAKED TILAPIA AND COCONUT RICE



Butter-Baked Tilapia and Coconut Rice image

A not too heavy but satisfying meal. Good for a hot day! The butter-baking makes the fish tender and juicy, with a nice zest from the lemon-pepper!

Provided by Wolf

Time 30m

Yield 2

Number Of Ingredients 7

2 teaspoons olive oil, or to taste
1 cup long-grain rice
2 cups coconut milk
salt and ground black pepper to taste
2 (5 ounce) fillets tilapia
1 pinch lemon-pepper seasoning, or to taste
1 stick salted butter

Steps:

  • Preheat the oven to 400 degrees F (200 degrees C).
  • Heat oil in a large skillet over medium heat. Add rice and cook and stir until toasted, 2 to 3 minutes. Add coconut milk, salt, and pepper; bring to a boil. Reduce heat, cover, and simmer until liquid is absorbed and rice is tender, about 15 minutes.
  • Meanwhile, season tilapia fillets with lemon-pepper seasoning on both sides. Place in a glass pan. Break the stick of butter in half and place directly on top of the fillets.
  • Bake in the preheated oven until butter is fully melted and bubbling, 5 to 7 minutes. Ladle some of the butter back over the fish and reduce the oven temperature to 330 degrees F (165 degrees C).
  • Bake in the preheated oven until fish looks just about done, 3 to 5 minutes more. Raise the temperature back to 400 degrees F (200 degrees C) and bake until the edges start to get golden brown. Serve with rice.

Nutrition Facts : Calories 1373.8 calories, Carbohydrate 80.4 g, Cholesterol 173.9 mg, Fat 101.5 g, Fiber 3.8 g, Protein 40.7 g, SaturatedFat 73.1 g, Sodium 539.2 mg, Sugar 0.2 g

COCONUT CRUSTED TILAPIA



Coconut Crusted Tilapia image

Categories     Main Course

Yield 6

Number Of Ingredients 5

1/4 cup shredded coconut
1/4 cup Italian bread crumbs
1/4 cup Whole Wheat Ritz crackers (crushed)
1/3 cup liquid egg whites
6 (4 ounce) tilapia fillets

Steps:

  • Preheat oven to 400 degrees
  • Place foil on a baking sheet and spray with non-stick spray.
  • Combine coconut, bread crumbs, and crackers in a bowl. Put egg whites in another bowl.
  • Dip the tilapia in the egg, then in the coconut crumb mixture. Place them on the prepared baking sheet.
  • Bake for 15-20 minutes, or until tilapia is done. (Check tilapia at about 15 minutes so it won't burn.)

Nutrition Facts : Servingsize 1 serving, Calories 719 kcal, Fat 38 g, SaturatedFat 22 g, Cholesterol 53 mg, Sodium 789 mg, Carbohydrate 56 g, Sugar 6 g, Protein 39 mg

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