Coconut and Almond Crusted Tilapia and Coconut Maple Roasted Broccoli
By Jackie Liu
This is one of my favorite healthy weeknight recipes and the best part is that it’s so easy to customize. I try to make dinner at home about 4 times a week and I do my best to meal plan, but LIFE happens. Recipes like this help keep me on track. The best part is, I can purchase every single ingredient at my local Trader Joe’s. The other best part: this is a really legit alternative for satisfying those cravings for breaded/fried food and is the oven equivalent of a one-pot dinner:Everything cooks together at the same time.
Regarding the broccoli: I’ll be the first to tell you that I’m not a huge fan and never have been. But it’s amazing what happens when you toss the florets with some coconut oil and MAPLE SYRUP and roast them until they’re softened, slightly crispy and sweet. Broccoli is full of fiber and therefore very filling, which is what you need with a light white fish that doesn’t always fill you up. With this side, you won’t need rice or starch at all.
Makes 2 servings
For the fish:
For the broccoli:
For the fish:
- Approx 1/2 cup of almond flour
- Approx 1/2 cup of unsweetened shredded coconut flakes
- Approx 1/2 cup of panko bread crumbs
- Approx 1 tbsp garlic powder
- Approx 1 tsp cumin
- Salt and pepper
- 1 egg, gently whisked
- About 16 oz of tilapia filets or a similar white fish of your choice, deboned
For the broccoli:
- Approx 1/2 cup of melted coconut oil
- Approx 1/4 cup of pure maple syrup
- 2 small heads of broccoli, chopped into 1” florets
- Set the oven to 425 degrees.
- Line a standard baking sheet with foil.
- Measure out the first three ingredients and pour them into a large plate or large shallow bowl. You may need a little more or less, depending on how much fish you have.
- Season with garlic powder, cumin, salt and pepper. Your seasoning levels will vary depending your individual tastes! I like a lot of garlic and I think at least a few dashes of cumin really brings out the coconut flavor, but if you hate that musky, exotic seasoning then by all means omit it. I try to limit my salt intake, so I only season the breading and not the fish filets. Set the breading aside.
- In a separate bowl, whisk 1 egg. Season with salt and pepper if desired.
- Dip each filet into the egg wash, and then into the breading. Note: because you are not “double dipping” into egg, milk and/or flour the way you would with normal breaded foods, the coconut/almond/panko mix isn’t going to stick quite the same. These are not going to be like chicken tenders from Applebee's. Press firmly, coating each filet and transfer them to the center of the baking sheet.
- In a small bowl, measuring cup or saucepan, melt the coconut oil down and combine with the maple syrup. In a separate larger bowl, toss the broccoli florets with the oil mix and coat evenly.
- Arrange the florets around the tilapia filets and create a border around the edge of the pan. (Note: as a rule, you shouldn’t crowd your roasting pan, but I’ve never noticed a huge issue with this dish)
- Place on the middle rack of the oven and roast for approximately 20-25 mins, depending on your oven/general preferences.
- Serve with the condiments of your choice.