Thursday, January 16, 2014

Parmesan-Coconut Crusted Tilapia

My partner Ryan enjoys the coconut shrimp at Red Lobster so much that I came up with this recipe "just for him."  And being that I always have an over-abundance of Tilapia in our fridge, I chose to use this instead of the shrimp.  He absolutely loves it!
If measuring weight for My Fitness Pal or any weight loss purpose; Weight is based on the fish prior to breading and cooking.  So you would take your 4 oz. of fish, bread it, and bake it.  The nutritional facts below are based on this.

Parmesan-Coconut Crusted Tilapia
Cocina De Don Pedro © 2014
Pedro R. Flores, Jr.. All Rights Reserved.
Makes 8 Servings, 4 oz. Tilapia each

- 2 lbs. Tilapia Fillets, thawed *
- 1 Egg
- 1 Cup Non-Fat Instant Dry Milk (Great Value), prepared
- 1 Cup Flour
- 1/8 tsp Salt 
- 1/8 tsp Black Pepper
- 1/8 tsp Cayenne or Red Pepper
- 14 oz. Sweetened Coconut Flakes *
- Butter-flavored Non-stick cooking spray

- Mixing Bowls and/or Containers
- Measuring Cups
- Measuring Spoons
- Wire Whisk
- Baking Pan

1. Preheat oven to 400°F.

2. Mix Egg & Milk in small mixing bowl.

3. Place flour, salt and peppers in another mixing bowl and blend well.

4. Place coconut flakes in a bowl or elongated container [see picture].

5. Spray each fillet (one at a time) with cooking spray** and coat with flour.

6. Dip fillet in egg mixture and coat with coconut flakes (Do this with each fillet). 

7. Place on baking pan and bake for 25-30 minutes or until browned.
** Tips **
- I buy my Tilapia from the frozen section at Wal-mart, but you can find Tilapia just about anywhere. You can do the same with the coconut flakes; I usually buy the Baker's "Angel Flake" brand.

- I suggest spraying each Tilapia individually on both sides and place in large bowl before you start to flour them.

- The nutritional facts for this recipe are listed under MyFitnessPal under "Cocina De Don Pedro - Parmesan-Coconut Crusted Tilapia"

Nutritional Facts:
Serving Size = 4 oz (weight of fish before breading), facts include fish and ingredients.

Calories 384 Sodium 166 mg
Total Fat 17 g Potassium 71 mg
Saturated 1 g Total Carbs 33 g
Polyunsaturated 0 g Dietary Fiber 7 g
Monounsaturated 0 g Sugars 18 g
Trans 0 g Protein 27 g
Cholesterol 74 mg

1 comment:

  1. Can link to my blog for nutritional facts of healthy, low fat food at different grocery stores.