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. 

Recipe: Lemon Broccoli Rabe

This is a great side if you are looking to switch your greens up. For those who are new to broccoli rabe, it is more bitter than its broccoli cousin. If you aren't a fan of bitter veggies (think mustard greens), then broccoli rabe might not be for you.

Ingredients:

• 2 bunches broccoli rabe, trimmed and chopped
• 1 red bell pepper, thinly sliced
• 1 TBS olive oil
• 2 cloves minced garlic
• 1/4 cup black olives, pitted and thinly sliced
• Juice of one lemon (approx. 3 TBS)
• Lemon zest
• Red pepper Flakes (to taste)

To Make:

• Heat 3/4 cup of water over medium heat until the water boils.
• Add broccoli rabe, cover and cook for 4 minutes, stirring occasionally.
• Transfer broccoli rabe to colander, and run under cold water to stop cooking process.
• In a skillet over medium heat, cook red bell pepper in olive oil. Add minced garlic and olives. Continue cooking for 1 minute. Add broccoli rabe and lemon juice. Cook for an additional 3 minutes. 
• Transfer to serving dish and garnish with red pepper flakes and lemon zest.

Serves: 4

Each Serving: 53 Calories, 3 g Carbs, 5 g Fat, 1 g Protein, 1 g Fiber

Weight Watchers Points: 2

Recipe: Spicy Buffalo Cauliflower "Wings"

Saturday night is when I have my cheat meal. Actually, Saturday night is when I pay homage to one of the world's most perfect foods: Buffalo Wings. Needless to say, buffalo wings are some of my favorite foods. Under duress, I may admit to dreaming about them occasionally. Unfortunately, they aren't exactly the healthiest things out there. In fact, with each individual wing clocking in at 3 points, they may be closer to the "unhealthy" end of the spectrum than a lot of other foods -- especially the amount I'd ideally like to be eating!

The good news is, I found a substitution which will allow me to get that crispy buffalo kick I love.

Spicy Buffalo Cauliflower

Ingredients:

• 1 head cauliflower
• Dash of hot sauce
• 1/2 cup rice flour
• 1/2 cup water
• pinch salt substitute

To Make:

1. Preheat oven to 450 degrees. 
2. Mix flour, water, salt, and dash of hot sauce into a small bowl.
3. Chop cauliflower into bite-sized pieces. Dip pieces into batter until coated evenly, then place on a greased baking sheet.
4. Bake for 15 minutes or until batter has hardened.
5. Once cauliflower has completed baking, brush pieces with your favorite hot sauce and continue to bake for a few more minutes, until cauliflower is crispy.
6. Remove from oven and enjoy!!

Serves: 4

Each Serving: 104 calories, 23 g carbs, 1 g fat, 4 g protein, 4 g fiber, 3 WW Pts

Recipe: Oven Roasted Corn

Summertime is prime corn season here in Jersey. Corn on the cob is great, but sometimes its nice to switch it all up.

I eyeballed the spice measurements, so use your judgement.

Ingredients:

• Fresh Corn on the cob
• 1 TBS Olive oil
• Salt Substitute
• Lime
• Cayenne Pepper

To Make:

1. Cut kernels off the cob.
2. Coat sliced-off kernels with olive oil and roast at 450 degrees -- until they start to brown, between 10-15 minutes
3. Add salt, lime, and some cayenne pepper

Other variation: Try Chili Power, Italian Seasoning, Cumin, or anything in between. Corn is a great canvas for flavors, so go crazy!

I Crave Brussels Sprouts like a Pregnant Woman

I’m coming clean: I love Brussels sprouts. Actually, that’s a bit of an understatement. I have cravings for Brussels sprouts. I eat them 4-5 times a week. I know, I am a nutter.

That being said, I am CONVINCED that the reason people don’t like Brussels sprouts, (or think they don’t) is because they have never had the opportunity to try Brussels sprouts that have been cooked CORRECTLY!

Michael Symon serves a fried Brussels sprout salad at his restaurant, Lolita, in Cleveland, and they are [apparently] a must-try! I’ve also tried caramelized Brussels sprouts on pizza with portabella mushrooms, and a roasted red pepper pesto at VeggiePlanet, in Cambridge, MA – that was easily one of the best vegetarian meals I’ve ever had. Personally, I roast my Brussels sprouts, because it’s easy, and I can cook them while I do homework. Here’s how I prep them:

• Preheat oven to 350°F
• Toss clean Brussels sprouts in olive oil, and add salt, pepper, and garlic to taste

As you all know, I’m very health conscious –instead of olive oil, I lightly spray my sprouts with Pam, and toss them in a salt substitute to cut down on the fat and sodium content of this dish. I also buy them frozen, because it’s cheaper and easier than buying fresh.

• Place sprouts (and additional vegetables, if you feel so inclined) in roasting pan and put into oven
• Turn frequently until the sides of the sprouts are golden brown and crispy. (Between 40-50 minutes)
• ENJOY!

Maybe I’m just a freak with weird cravings, but I’ll stand on my soapbox until I’m blue in the face. Brussels sprouts aren’t inherently those over-boiled, mushy horror stories from our childhoods! They can be delicious – and a great way to change up mealtimes. And don’t even get me STARTED on the health benefits!

So give Brussels sprouts another try! Saute them whole in some Balsamic vinegar. Or break off individual leaves to cook up with bacon, leeks, and garlic.

Who knows – you might even become an addict like me!

Recipe: Zucchini Sauté

This recipe is a modified form of a zucchini sauté from the 17 Day Diet cookbook -- I love how the lemon brightens up the dish. 

Ingredients:

• 2 medium zucchini
• 1/4 cup pine nuts
• Zest from 1 lemon
• Cooking spray
• 1/2 tsp. garlic powder
• 1/2 tsp. salt substitute
• 1/2 tsp. pepper
• 3 TBS Parmesan cheese

To Make:

• Put pine nuts into a dry skillet and heat over a low flame, stirring occasionally for 3 minutes. Careful not to burn them! Once they are done, set aside.
• Grate the zucchini and use a strainer to squeeze out the excess water.
• Spray the skillet with nonstick spray and put over medium heat until the surface of the skillet is warm.
• Add the grated zucchini and cook, stirring often, for about 3 minutes. 
• Stir in salt substitute, pepper, and lemon zest, and garlic powder. Continue cooking for another 1-2 minutes. 
• Transfer zucchini to serving dish and stir in pine nuts and cheese. 

Serves: 4

Each Serving: 80 calories, 5g carbs, 6g fat, 4g protein, 614mg potassium, 67mg sodium

Variations:

• If you slice the zucchini into longer strips instead of grating it, the dish takes on more of a "spaghetti" texture.
• My friend suggested that this dish begs for a bit of a cream sauce. If you choose to do so, I would recommend no more than 1-2 TBS of light sour cream, just to mimic an Alfredo sauce.

Recipe: Spinach Bake

We made this recipe parve on Rosh Hashanah by using soy sour cream and soy cheese. It was great parve, and I tend to think it was taste incredible with the regular varieties as well.

Ingredients:

• 2 (10 ounce) packages frozen chopped spinach, thawed and well drained
• 2 TBS dry onion soup mix
• 1 (8 ounce) carton light sour cream
• 1 can water chestnuts, drained and roughly chopped
• 1/2 cup shredded cheese (mozzarella or Monterrey jack work best)

To Make:

• Preheat oven to 350 degrees
• combine spinach, onion soup mix, soup cream, and water chestnuts.
• Pour mixture into baking dish (we used a 9 x 9 pan)
• Bake at 350 degrees for 20 minutes
• Take out of the oven and sprinkle cheese over the top. Bake for an additional 5 minutes, or until cheese melts.

Serves 12

Each serving: 62 calories, 5 g carbs, 2 g fat, 4 g protein