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

Ingredients:

- 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

Kitchenware:

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


Preparation:
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

Oven-Baked Chicken Parmesan

Last night I made what has become a staple in our household.  The famous Oven-Baked Chicken Parmesan from Kraft.  I pulled the recipe from the back of the box, just like the Buffalo Chicken Strips I made the day before.  I also make them as pre-packaged frozen meals for my partner and a couple of clients.  Try it out; I'm more than sure, you'll enjoy it.

Oven-Baked Chicken Parmesan

Kraft Foods. All Rights Reserved. ©

Makes 6 Servings, 4 oz. each

Ingredients:

- 6 small  boneless skinless chicken breasts (1-1/2 lb.) 
- 1 pkt.  SHAKE 'N BAKE Chicken Coating Mix* 
- 2 cups  spaghetti sauce 
- 1-1/2 cups  KRAFT Shredded Mozzarella Cheese* 
- 1/4 cup  KRAFT Grated Parmesan Cheese* 
- 1 tsp.  dried oregano leaves

Kitchenware:

- Baking Pan or 9x13 Pan
- Measuring Cups
- Measuring Spoons
- Kitchen Spoon
- Kitchen Spatula
- Aluminum Foil (optional)

Preparation:

The recipe given here is from Kraftrecipes.com, so feel free to alter or change anything you think will benefit you health-wise.  I've made this so often that I sometimes use a 6-7 oz chicken breast, so that my tummy can be a little more full.

- HEAT oven to 400°F.

 
- COAT chicken with coating mix as directed on package*; place in 13x9-inch pan.  

- BAKE 20 min. or until chicken is done (165°F).
 
- TOP with remaining ingredients; bake 5 min. or until mozzarella is melted.

**Tips**

- I like to use a bowl or small cake pan to pour the coating mix into and then I'll bread each chicken individually.

- Purchase generic versions of the ingredients to save money.  I used Wal-Mart's Great Value brand for most of my ingredients.  The Seasoning and Coating Mix (Parmesan Crusted), Fat Free Parmesan Grated Cheese (not pictured), Shredded Mozzarella Cheese (low-moisture/part skim), and Thin Spaghetti.

- The nutritional facts for this recipe (using 4 oz. chicken breast) are listed under MyFitnessPal under "Kraft - Oven-Baked Chicken Parmesan (Shake'nbake Parmesan Crusted)"

Nutritional Facts:

Serving Size = 1 - 4 oz. Chicken Breast

Calories	260	Sodium	740 mg
Total Fat	8 g	Potassium	0 mg
Saturated	4 g	Total Carbs	14 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	3 g
Trans	0 g	Protein	35 g
Cholesterol	85 mg