Coconut-Crusted Tilapia

A crispy, tropical twist on classic fish fillets that’s both healthy and delicious

Recipe Information

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Servings: 4
• Difficulty Level: Easy
• Cuisine: Fusion/Paleo

Equipment Needed

• Large skillet or frying pan
• Shallow dishes for breading
• Paper towels
• Fish spatula
• Measuring cups and spoons
• Meat thermometer (optional)

Ingredients

For the Fish

• 4 tilapia fillets (6 oz each)
• 1½ cups unsweetened shredded coconut
• ½ cup coconut flour
• 2 large eggs
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• ¼ cup coconut oil (for frying)

For the Optional Sauce

• ½ cup paleo mayonnaise
• 1 tablespoon lime juice
• 1 teaspoon fresh ginger, grated
• 1 clove garlic, minced

Instructions

1. Pat tilapia fillets dry with paper towels and season both sides with salt and pepper.
2. Set up your breading station:
   • Dish 1: Coconut flour mixed with garlic powder and paprika
   • Dish 2: Beaten eggs
   • Dish 3: Shredded coconut
3. Heat coconut oil in a large skillet over medium heat (175°C/350°F).
4. Dredge each fillet:
   • First in coconut flour mixture
   • Then in beaten egg
   • Finally in shredded coconut, pressing gently to adhere
5. Once oil is hot, cook fillets for 4-5 minutes per side until golden brown and internal temperature reaches 63°C/145°F.
6. Transfer to paper towel-lined plate to drain excess oil.
7. For the sauce, combine all sauce ingredients in a small bowl and mix well.

Tips & Notes

• Ensure oil is hot but not smoking before adding fish
• Work in batches if needed to avoid overcrowding
• Can be air-fried at 200°C/400°F for 10-12 minutes

Nutrition Information (per serving)

• Calories: 425
• Protein: 32g
• Fat: 28g
• Carbohydrates: 12g
• Fiber: 7g
• Net Carbs: 5g
• Sodium: 580mg

Suggested Pairings

• Cauliflower rice
• Roasted vegetables
• Fresh lime wedges
• Tropical salsa
• Zucchini noodles

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Paleo

Coconut-Crusted Tilapia

Courses: Paleo Recipe Keys: Paleo

Difficulty: Beginner Prep Time 15 mins Cook Time 15 mins Total Time 30 mins

Cooking Temp: 350  F Calories: 425

Dietary:

P Paleo

Description

A crispy, tropical twist on classic fish fillets that's both healthy and delicious

Ingredients

Scale

1/2x 1x 2x 3x

For the Fish

• 4 tilapia fillets (6 oz each)
• 1 cups ½ unsweetened shredded coconut
• ½ cup coconut flour
• 2 large eggs
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• ¼ cup coconut oil (for frying)

For the Optional Sauce

• ½ cup paleo mayonnaise
• 1 tablespoon lime juice
• 1 teaspoon fresh ginger, grated
• 1 clove garlic, minced

Instructions

1. Pat tilapia fillets dry with paper towels and season both sides with salt and pepper.

1. Set up your breading station

   • Dish 1: Coconut flour mixed with garlic powder and paprika
   • Dish 2: Beaten eggs
   • Dish 3: Shredded coconut

1. Heat coconut oil in a large skillet over medium heat (175°C/350°F).

1. Dredge each fillet

   • First in coconut flour mixture
   • Then in beaten egg
   • Finally in shredded coconut, pressing gently to adhere

1. Once oil is hot, cook fillets for 4-5 minutes per side until golden brown and internal temperature reaches 63°C/145°F.

1. Transfer to paper towel-lined plate to drain excess oil.

1. For the sauce, combine all sauce ingredients in a small bowl and mix well.

Nutrition Facts

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Amount Per Serving

Calories 425kcal

% Daily Value *

Total Fat 28g44%

Sodium 580mg25%

Total Carbohydrate 12g4%

Dietary Fiber 7g29%

Sugars 5g

Protein 32g64%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Tips & Notes

• Ensure oil is hot but not smoking before adding fish
• Work in batches if needed to avoid overcrowding
• Can be air-fried at 200°C/400°F for 10-12 minutes

Suggested Pairings

• Cauliflower rice
• Roasted vegetables
• Fresh lime wedges
• Tropical salsa
• Zucchini noodles