Tilapia is a popular fish that is widely available in most supermarkets. It’s a mild-flavored fish that can be cooked in a variety of ways, making it a great option for those who are looking for a versatile ingredient. One of the most delicious ways to cook tilapia is by coating it in a mixture of coconut flakes, spices, and herbs, and then baking it in the oven. This coconut crusted tilapia recipe is easy to make and is perfect for a quick weeknight dinner or a special occasion.
Why Coconut Crusted Tilapia?
Coconut crusted tilapia is a delicious and flavorful dish that is perfect for those who love seafood. The coconut flakes add a nice crunch and flavor to the fish, while the spices and herbs add a boost of flavor. This dish is also relatively healthy, as tilapia is a low-fat fish and coconut flakes are a good source of fiber.
The Benefits of Using Coconut Flakes
Coconut flakes are a popular ingredient in many recipes, and for good reason. They add a nice texture and flavor to dishes, and they are also relatively healthy. Here are some of the benefits of using coconut flakes in your cooking:
- High in Fiber: Coconut flakes are a good source of dietary fiber, which can help to promote digestive health and support healthy blood sugar levels.
- Low in Carbohydrates: Coconut flakes are low in carbohydrates, making them a great option for those who are following a low-carb diet.
- Rich in Medium-Chain Triglycerides (MCTs): Coconut flakes are rich in MCTs, which are a type of fat that is easily absorbed by the body. MCTs have been shown to have a number of health benefits, including improving cholesterol levels and supporting weight loss.
Ingredients Needed
To make coconut crusted tilapia, you will need the following ingredients:
- 4 tilapia fillets (6 ounces each)
- 1 cup coconut flakes
- 1/2 cup panko breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon paprika
- 2 tablespoons olive oil
- 2 tablespoons freshly squeezed lemon juice
Optional Ingredients
You can also add some optional ingredients to your coconut crusted tilapia to give it extra flavor. Some options include:
- Diced Onions: Sauteed diced onions can add a sweet and savory flavor to your coconut crusted tilapia.
- Diced Bell Peppers: Diced bell peppers can add a crunchy texture and a bit of sweetness to your dish.
- Chopped Fresh Herbs: Chopped fresh herbs such as basil or thyme can add a bright and refreshing flavor to your coconut crusted tilapia.
Instructions
To make coconut crusted tilapia, follow these steps:
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil.
Step 2: Prepare the Coconut Flake Mixture
In a shallow dish, mix together the coconut flakes, panko breadcrumbs, Parmesan cheese, parsley, garlic, salt, black pepper, and paprika.
Step 3: Prepare the Tilapia Fillets
Rinse the tilapia fillets under cold water and pat them dry with paper towels.
Step 4: Coat the Tilapia Fillets
Dip each tilapia fillet into the coconut flake mixture, pressing the mixture onto the fish to ensure it adheres. Place the coated tilapia fillets on the prepared baking sheet.
Step 5: Drizzle with Olive Oil and Lemon Juice
Drizzle the olive oil and lemon juice over the tilapia fillets.
Step 6: Bake the Tilapia
Bake the tilapia for 12-15 minutes, or until it is cooked through and flakes easily with a fork.
Tips and Variations
Here are some tips and variations to help you make the best coconut crusted tilapia:
- Use Fresh Coconut Flakes: Fresh coconut flakes will give your dish the best flavor and texture. You can find fresh coconut flakes at most health food stores or online.
- Don’t Overcoat the Tilapia: Make sure to coat the tilapia fillets evenly, but don’t overcoat them. Too much coconut flake mixture can make the dish taste bitter.
- Add Some Heat: If you like spicy food, you can add some diced jalapenos or red pepper flakes to the coconut flake mixture for an extra kick.
- Try Different Types of Fish: While tilapia is a great option for coconut crusted fish, you can also try using other types of fish such as mahi-mahi or cod.
Serving Suggestions
Coconut crusted tilapia is a versatile dish that can be served with a variety of sides. Here are some serving suggestions:
- Roasted Vegetables: Roasted vegetables such as broccoli, carrots, and Brussels sprouts make a delicious and healthy side dish.
- Quinoa or Brown Rice: Quinoa or brown rice can provide a nutritious and filling side dish.
- Steamed Asparagus: Steamed asparagus is a light and refreshing side dish that pairs well with coconut crusted tilapia.
Conclusion
Coconut crusted tilapia is a delicious and easy recipe that is perfect for a quick weeknight dinner or a special occasion. The coconut flakes add a nice crunch and flavor to the fish, while the spices and herbs add a boost of flavor. With its numerous health benefits and versatility, coconut crusted tilapia is a dish that you will want to make again and again.
What is the best type of tilapia to use for coconut crusted tilapia?
The best type of tilapia to use for coconut crusted tilapia is fresh or frozen tilapia fillets. You can use either farmed or wild-caught tilapia, but make sure it is sustainably sourced. If you are using frozen tilapia, thaw it first before using it in the recipe. Fresh tilapia fillets will yield the best results, but frozen tilapia can also work well if it is of good quality.
When selecting tilapia fillets, look for ones that are firm to the touch and have a mild smell. Avoid tilapia with a strong smell or slimy texture, as it may be spoiled. You can also ask your fishmonger for recommendations on the best type of tilapia to use for coconut crusted tilapia.
How do I prepare the coconut crust for the tilapia?
To prepare the coconut crust for the tilapia, you will need shredded coconut, panko breadcrumbs, grated Parmesan cheese, and spices. In a shallow dish, mix together the shredded coconut, panko breadcrumbs, and grated Parmesan cheese. Add a pinch of salt and pepper to taste, and any other spices you like, such as paprika or garlic powder.
In a separate dish, beat an egg and mix it with a little water. This will be used to coat the tilapia fillets before coating them with the coconut crust. To coat the tilapia, dip each fillet in the egg mixture and then coat it in the coconut crust mixture, pressing the coconut mixture onto the fish to ensure it adheres.
How do I cook the coconut crusted tilapia?
To cook the coconut crusted tilapia, heat a non-stick skillet or oven-safe skillet over medium-high heat. Add a small amount of oil to the skillet and swirl it around to coat the bottom. Place the coconut crusted tilapia fillets in the skillet and cook for 3-4 minutes on each side, or until the coconut crust is golden brown and the fish is cooked through.
Alternatively, you can bake the coconut crusted tilapia in a preheated oven at 400°F (200°C) for 10-12 minutes, or until the coconut crust is golden brown and the fish is cooked through. Make sure to flip the tilapia halfway through the cooking time to ensure even cooking.
What are some variations of the coconut crusted tilapia recipe?
There are many variations of the coconut crusted tilapia recipe that you can try. One variation is to add some heat to the coconut crust by mixing in some diced jalapeños or red pepper flakes. Another variation is to add some freshness to the coconut crust by mixing in some chopped cilantro or parsley.
You can also try using different types of cheese in the coconut crust, such as cheddar or mozzarella. Additionally, you can add some crunch to the coconut crust by mixing in some chopped nuts or seeds, such as almonds or sesame seeds.
Can I make coconut crusted tilapia ahead of time?
Yes, you can make coconut crusted tilapia ahead of time, but it is best to cook it just before serving. You can prepare the coconut crust and coat the tilapia fillets up to a day in advance, but it is best to cook the tilapia just before serving to ensure the coconut crust is crispy and golden brown.
If you need to cook the tilapia ahead of time, you can cook it and then refrigerate it or freeze it until you are ready to serve it. Simply reheat the tilapia in the oven or microwave until it is hot and the coconut crust is crispy.
How do I serve coconut crusted tilapia?
Coconut crusted tilapia can be served with a variety of sides, such as rice, roasted vegetables, or a salad. You can also serve it with a tangy sauce, such as a mango salsa or a citrus-herb sauce.
To add some extra flavor to the dish, you can garnish the coconut crusted tilapia with some chopped fresh herbs, such as parsley or cilantro. You can also serve it with some toasted coconut flakes or chopped nuts for added crunch.
Is coconut crusted tilapia a healthy dish?
Coconut crusted tilapia can be a healthy dish, depending on the ingredients used. Tilapia is a lean protein that is low in fat and high in protein. The coconut crust adds some extra calories and fat, but it is also a good source of fiber and protein.
To make the dish healthier, you can use unsweetened shredded coconut and reduce the amount of cheese used in the coconut crust. You can also bake the tilapia instead of frying it to reduce the amount of oil used. Additionally, you can serve the coconut crusted tilapia with some steamed vegetables or a side salad to add some extra nutrients to the dish.