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. 

Fish Thief

Weight Watchers puts a lot of stress on meal planning, and for the most part -- I do a decent job of it.  While I may not know exactly what I'm having for dinner every night, I keep multiple grain, protein and vegetable options on hand at all times.

One of my favorite protein options is individually sealed portions of fish (found in the frozen section). Its very easy to put a portion of fish into the refrigerator to defrost during the day, and sear it once I'm home and prepping dinner. However, there are plenty of times where I don't plan and defrost. Not to worry: I simply fill a container with cold water and submerge the sealed fish filet until it has thawed.

At least, that's what I did before I got Snoop Dogg.

Caught in the act!

For more of Snoop Dogg's adventures, check out my Instagram, Steph_Goldman with the hashtag, #SnoopDoggthecat.

Recipe: Parmesan and Parsley Crusted Cod

At the request of one of my readers, Louise, I am posting this recipe for the parmesan and parsley crusted cod that I referenced in my Seasonal Foods of March post. I often pair fish dishes with rice and a side salad because it is so much lighter than chicken or beef, but that’s a personal choice.

I buy individually packaged frozen fish from Ocean Market, so for this, and other fish recipes, I’ll be referencing a single serving, but feel free to double at your discretion.

Also, I’ve used both dry and fresh parsley when making this dish. I think fresh parsley tastes better, but if you can’t get it, it’s really not a problem – using dry parsley tastes good as well. Just remember:

1 tsp. dry Parsley = 1 TBS Fresh Chopped Parsley = 2 sprigs of Parsley

Happy Cooking, Fellow Foodies!

Ingredients:

• 4 oz. portion of cod
• ½ TBS Light Miracle Whip
• 1 ½ TBS grated Parmesan cheese
• 1 TBS Fresh Chopped Parsley

To Make:

• Preheat the oven to 475 degrees
• Lightly spray a baking pan with non-stick spray
• Combine 1 TBS Parmesan cheese, parsley, and Miracle Whip and spread over the top of the cod filet
• Place cod on baking pan and sprinkle the remaining ½ TBS Parmesan on top of Parmesan/parsley paste
• Bake 6-8 minutes, or until the fish flakes easily with a fork

Per Serving: 123 Calories, 1 grams carbs, 6 grams fat, 17 grams protein

This Parmesan crust works very nicely on most white fish because of their mild flavor. Try it on flounder, tilapia, or haddock!