Guest Post: Coconut and Almond Crusted Tilapia and Coconut MapleRoasted Broccoli

My coworker, Jackie, was kind enough to share one of her go-to healthy recipes on Officially Forked.

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

Ingredients:

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 

Directions:

1. Set the oven to 425 degrees. 
2. Line a standard baking sheet with foil.
3. 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.
4. 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.
5. In a separate bowl, whisk 1 egg. Season with salt and pepper if desired. 
6. 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.
7. 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. 
8. 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)
9. Place on the middle rack of the oven and roast for approximately 20-25 mins, depending on your oven/general preferences.
10. Serve with the condiments of your choice. 

Teaching Michael Mondays (2/29): Defrosting 101

Last Monday, Michael wanted to do a protein-heavy dinner as he was scheduled to donate blood the following day, and wanted a high iron count. He figured chicken was his best bet (red meat works better, kid.) Unfortunately for Michael, he'd purchased a pack of two chicken breasts and had forgotten to defrost them.

Being the problem solver that he is, Michael looked online and found advice to stick the frozen meat in a sealed plastic bag, and run cold water over the bag to thaw the meat. He also knew that his microwave had a defrost setting, but had never used it. Two options -- What to do?

Now those who follow this blog know that Michael often deviates from directions, but somehow still maintains that he follows them to the letter of the law.

Arguably, if Michael did follow directions, there might not be a need for this delightful segment, so maybe we don't tell him, hmm?

With utter determination and gusto, our daring young cook took the chicken out of the package, said "screw the plastic bag," and proceeded to put the frozen block of chicken breast in a clean Tupperware container that he then overflowed with water, so that it circulated.

After a short time, and a change of fresh water, the chicken softened to the point that Michael could roughly break the block of meat in half. He patted dry one piece, put it in a new ziploc baggie, and put that back in the freezer. And attempted to cook the other.

Now, Michael didn't do so bad on this one, but improperly defrosted and cooked meat puts those eating the meat at risk for food poisoning. (Also, that second piece of chicken has a 90% chance of being frostbitten).

Which brings me to today's lesson: Defrosting 101

The three "safest" ways to defrost frozen meats are as follows:

1. Allow the meat to come to temperature "naturally" -- by placing in the refrigerator a day or two before intended cook time. Do NOT leave meat out on the counter -- this will allow harmful bacteria to bloom
2. Use the microwave's "defrost" setting -- I usually don't use this technique, I don't trust microwaves to cook evenly and I find that microwaves often compromise the texture of the protein.
3. The "water" method -- essentially what Michael attempted to do, but without the risk of salmonella. Put the meat/fish in an airtight plastic bag and either submerge in, or run cold water over the protein until it has thawed. Do NOT use hot water, you have a much greater chance of allowing bacteria to come in contact with chicken in conditions that allow it to bloom.

Other tips:

• When living alone, it is often best to separate meat out into preportioned freezer packs using plastic bags. Alternatively, to save time -- some companies sell individual packs of chicken that you can toss into the fridge to thaw overnight. I am a big fan of the individual portions of frozen fish, which will thaw in the refrigerator during the day while I'm at work.
• Those living with cats: Make sure there is a sealed cover over your container, as mischievous kitties may go for the raw meat or fish. Case in point: SNOOP DOGG THE FISH THIEF
• If, like in Michael's case, you forgot to separate meat into portions and have defrosted multiple pieces -- cook them all, and keep leftovers in the fridge to add into pastas and over salads in the next few days. Just remember to consume the cooked chicken within 3-4 days. 

Teaching Michael Mondays (2/15) -- Flavor Profiles

Several weeks ago, Michael had a pasta mix up where a recipe called for parsley and red pepper flakes. He didn't have the former, opted to leave out the latter, and ended up with spaghetti swimming in olive oil.

My advice to him in the post was that if you have to leave out a spice -- think about replacing it with an alternative from the same flavor profile. For instance, if you're making Italian and you don't have parsley -- try basil.

But alas, what spices and in each flavor profile. Michael and my fellow readers, see below:

Common Ingredients and Spices in Various Flavor Profiles

• Italian: Basil, Marjoram, Rosemary, Thyme, Oregano, Garlic, Parsley, Fennel Seeds, Red Pepper Flakes
• Japanese: Miso (paste), Sesame Oil, Sesame Seeds, Rice Vinegar, Soy Sauce,Ginger
• Mediterranean: Oregano, Rosemary, Thyme, Bay Leaves, Cardamom, Cinnamon, Cloves, Coriander, Basil, Ginger
• French: Oregano, Nutmeg, Thyme, Garlic Powder, Rosemary, Herbs de Provence, Tarragon
• Tex-Mex: Cumin, Chili Powder, Oregano, Garlic, Cilantro, Cinnamon, Chipotle

Teaching Michael Mondays (2/1) -- Two Cats, One Apartment, with a Man Who Can't Cook

Once upon a time in the Goldman family household, yours truly decided she wanted a second cat, so that Snoop Dogg could have someone to play with. Mama Goldman promptly decided to window-shop, and then foster a cat on my behalf, who I attempted to dub, "Ludacris." Now, long story short, Snoop Dogg and Ludacris had a MASSIVE beef -- and so I now have a happy Snoop Dogg dominated, single-cat household.

Why do I bring up this story? Well, this past weekend, "Mocha" - the cat formerly known as Ludacris, and our 6-toed bundle of kitten-craziness, Parker, went to live with Michael.

Yes, two cats in one apartment, with a man who can't cook. Watch out ladies, he's got an in-suite washer and dryer, too (Me-ow!)

Michael's newest roommates bring me to this week's lesson: storing food -- important normally, imperative when you have cats.

Since the move on Saturday, Michael has already lost a 5 lbs bag of flour when one of his "darlings" splashed water from the dish that he had set out -- soaking the flour through not only its original packaging, but also a plastic bag that Michael had been storing it in.

Michael is not alone: I once placed a frantic phone call to my parents at 5:30 am because Snoop Dogg, the dear sweet troublemaker that she is, decided to eat 7 Hershey kisses from a mug I had been keeping on my counter. [Chocolate IS toxic to cats, but darker varieties are exponentially more dangerous.]

There's also been multiple occasions where Snoop Dogg has gone after cookies. The first time, they were on the counter in a Ziploc; she clawed through the bag to get at them. The second time, I thought I was being smarter -- I had the cookies in tuperware: nope, the container didn't stand a chance. I woke up to cookies strewn and half eaten all over the floor.

So what can the cat-loving home cook do? I tend to assume that Snoop Dogg is a ninja, and if a container is left of the counter, she WILL break into it. As such, I keep my kitchen obscenely clean. I also tuck "goodies" away either in the fridge, or in cabinets. Things should be double wrapped and away from the edge of the counter. I'd also recommend looking into household plants/foods that are poisonous to cats.

So Michael, and my readers with cats, take heed. It's THEIR kitchen, we're just cooking in it.

Teaching Michael Mondays (1/11) -- Meal Planning and Pantry Essentials

Meal planning is important, but can be daunting. However, I find that it's less daunting if you make a plan to have "options." Let me explain: A balanced meal needs to have protein, carbs, and vegetables. So, something that's helped me is to make sure that I always have "options" for each in my pantry and fridge.

(Michael keeps kosher, so those who don't observer these dietary restrictions should use these tips as guidelines and add their own healthy favorites.)

• Protein options: 
• Hebrew National Hotdogs -- I stick with the 97% fat free ones which are 1 sp each. I recommend buying a few packs and storing them in the freezer. They're fully cooked, so you can cut open the frozen pack, remove two links, microwave them to thaw, and either sear them in a pan, or chop them up to add to pasta.
• Chicken breast -- buy a pack of three boneless/skinless breasts and cook the entire pack on Sunday afternoon/evening. Store cooked chicken in tupperware and add to meals as needed during the week. 
• Tuna -- not just for lunch anymore. Crack open a can of tuna, and throw it on top of salad with other components for a heartier salad.
• Beans -- Make a healthy fajita bowl, quick chili or toss onto salad. 
• Beef -- This tends to be a "treat" in my kitchen, but if you're living alone, I recommend looking for packs that have 4 ounce portions and separating into freezer bags when you unpack after shopping. 
• Tofu -- I go with extra firm, and add to stir fry or bake as a "steak." The catch here is that you need to use the package within a week.

• Carb Options: 
• Pasta -- Make sure you measure out a portion because living alone can EASILY lead to engorged portions.
• Rice -- I HATE cooking rice. I do. I can't stand it. Luckily, there are these "minute rice ready cups" at the grocery store that you can microwave for a minute to add to stir fry, fajita bowls, or pair alongside beef or chicken.
• Potatoes -- Keep a few on hand (they do spoil, so be careful). To prep baked potato -- wash, and pierce with fork or knife and then microwave for 5-8 minutes depending on the size of potato. 

• Veggie options:
• Frozen veggies -- ABSOLUTE LIFESAVER. YES, they are not as flavorful as fresh, but they're cheaper and more convenient. You can do a "quick roast" in the oven on a sheet tray, or saute in a pan with different spices
• What's in my freezer:
• Brussels Sprouts (MULTIPLE Packs)
• Stir fry blends, including one that's broccoli heavy and one that's peppers and onions
• Broccoli
• Cauliflower
• Green Beans
• Asparagus (they have this at trader joes, for sure)
• Pearl Onions (Add to a crockpot)
• I also keep fresh veggies on hand. Note: THEY SPOIL so use quickly. They're also more expensive. I recommend:
• Bell peppers
• onions -- I go back and forth about whether its worth it to buy a 3-5 lbs bag or individual loose onions. While I go through the individuals faster,  I often find that the bag always has 1-2 bad onions which spoil the rest of the bunch.
• Mushrooms
• Broccoli
• String Beans
• CARROTS -- Can eat raw, throw on tray for quick roast, or toss into crockpot.
• Celery