Coconut Oil Tilapia Recipes

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COCONUT TILAPIA WITH APRICOT DIPPING SAUCE



Coconut Tilapia with Apricot Dipping Sauce image

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

1 cup flaked coconut, finely chopped
2 tablespoons flour
1 tablespoon Creole seasoning
4 (4 ounce) fillets tilapia
½ cup cornstarch
1 (4 ounce) carton egg substitute
½ cup canola oil
½ cup apricot jam
2 teaspoons brown mustard
1 teaspoon prepared horseradish

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

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

BAKED TILAPIA WITH COCONUT-CILANTRO SAUCE



Baked Tilapia With Coconut-Cilantro Sauce image

Provided by Food Network Kitchen

Categories     main-dish

Time 25m

Yield 4 servings

Number Of Ingredients 10

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 chopped
3 cups cooked brown rice, for serving

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.
  • Per Serving (analysis does not include brown rice): Calories: 170 Fat: 3 grams Saturated Fat: 1 gram Protein: 34 grams Carbohydrates: 1 gram Sugar: 0 grams Fiber: 0 grams Cholesterol: 85 milligrams Sodium: 210 milligrams

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.

COCONUT-MANGO TILAPIA



Coconut-Mango Tilapia image

Friends always request this recipe with its intriguing tropical taste. A sweet mango puree nicely complements the couscous and fish.-Jessie Apfe, Berkeley, California.

Provided by Taste of Home

Categories     Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 11

1/2 cup light coconut milk
2 tablespoons lime juice
2 large mangoes, peeled and diced
3 tablespoons brown sugar
4-1/2 teaspoons minced fresh gingerroot
4 tilapia fillets (4 ounces each)
COUSCOUS:
3/4 cup light coconut milk
1-1/2 teaspoons minced fresh gingerroot
2/3 cup uncooked couscous
2 tablespoons minced fresh cilantro

Steps:

  • Place the first five ingredients in a blender; cover and process until smooth. Pour 1 cup mixture into a large resealable plastic bag. Add fish; seal bag and turn to coat. Refrigerate at least 2 hours. Cover and refrigerate remaining mixture for sauce., Drain fish, discarding marinade in bag. Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly. Grill fish, covered, over high heat or broil 3-4 in. from heat 3-5 minutes or until fish just begins to flake easily with a fork., Meanwhile, in a small saucepan, bring coconut milk and ginger to a boil. Stir in couscous. Remove from heat; let stand, covered, 5-10 minutes or until liquid is absorbed. Add cilantro; fluff with a fork. Serve fish with couscous and reserved sauce.

Nutrition Facts : Calories 350 calories, Fat 10g fat (7g saturated fat), Cholesterol 55mg cholesterol, Sodium 72mg sodium, Carbohydrate 40g carbohydrate (17g sugars, Fiber 2g fiber), Protein 25g protein. Diabetic Exchanges

COCONUT LIME TILAPIA



Coconut Lime Tilapia image

This is part of an entire meal. Kosher/Pareve. Serve this fish with recipe #496899 and recipe #496936 THE FIRST TWO ARE MY ORIGINAL RECIPES.

Provided by bamedeo

Categories     Very Low Carbs

Time 30m

Yield 4 serving(s)

Number Of Ingredients 7

1 lb tilapia fillet, thinly sliced
1/4 cup lime juice
1 ounce fresh gingerroot, grated
1/2 teaspoon garlic salt
1 lime, sliced
3 teaspoons basil, chopped fresh but I used Dorot frozen, 3 cubes
2 tablespoons coconut oil, at room temp it is a solid

Steps:

  • Arrange fillets in a glass pan for microwave use.
  • In a pyrex cup thaw basil cubes in microwave and spread evenly over fish fillets.
  • Using the same cup melt the coconut oil just until it liquefies.
  • Add to the melted oil, lime juice and pour over fish.
  • Grate fresh ginger over top of fish and sprinkle with garlic salt.
  • Cover loosely. Microwave until fish is flakey, do not overcook! You will see the marinade boiling through the microwave window.
  • Save drippings from this dish, place fillets on 4 dinner plates and garnish with sliced lime.
  • Serve grapes leaves, two per plate each cut in half. Spoon drippings over them.
  • Serve with FAST NO Dairy Baked Potatoes "sour Cream"/Chive recipe 496899, the drippings taste good over the potatoes as well.

Nutrition Facts : Calories 183.5, Fat 8.8, SaturatedFat 6.6, Cholesterol 56.8, Sodium 60.8, Carbohydrate 4.6, Fiber 0.7, Sugar 0.7, Protein 23.2

COCONUT TILAPIA



Coconut Tilapia image

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

2 tilapia fillets
1 egg
1/4 cup water
1/3 cup cornstarch
1 1/2 cups coconut flakes
1/4 teaspoon curry powder
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1 tablespoon peanut butter
2 tablespoons curry sauce (can be bought in stores or can be made by combining coconut milk and green curry powder)
1 teaspoon minced garlic
1/4 teaspoon lime juice
1/4 teaspoon red chili pepper flakes
1/4 teaspoon soy sauce
1 pinch ginger
1 pinch sage
1/4 teaspoon brown sugar (optional)

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.

PECAN-COCONUT CRUSTED TILAPIA



Pecan-Coconut Crusted Tilapia image

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

2 large eggs
1/2 cup unsweetened finely shredded coconut
1/2 cup finely chopped pecans
1/2 teaspoon salt
1/4 teaspoon crushed red pepper flakes
4 tilapia fillets (6 ounces each)
2 tablespoons canola oil

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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