Breaded & Baked Coconut Tilapia
A fiber-packed take on a kid favorite!
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes | Servings: 2
Ingredients:
- Carlini Butter Cooking Spray
- 2 pounds Fresh Tilapia Fillets, cut into bite sizes
- ground Stonemill Sea Salt Grinder, to taste
- ground Stonemill Peppercorn Grinder, to taste
- 1/2 cup Goldhen Liquid Egg Whites
- 2 tablespoons cold water
- 3 cups Millville Bran Flakes, crushed
- 1/4 cup Baker's Corner Coconut Flakes*
- 1/2 cup chopped parsley
- 2 teaspoons lemon zest
- 1 tablespoon Burman's Dijon Mustard
- 1 tablespoon Burman's Yellow Mustard
- 2 teaspoons Simply Nature Organic Wildflower Honey
- 1 lemon, zested
- 1 lime, zested and juiced
- 1/2 cup Friendly Farms Plain Nonfat Greek Yogurt
*These are Seasonal items that are only in stores for a limited time and may no longer be available.
Directions:
- Preheat oven to 375°.
- Line a baking sheet with aluminum foil and coat with cooking spray.
- Season tilapia fillets with salt and pepper, to taste. Reserve.
- Whisk egg whites with water to create an egg wash. Reserve.
- In a food processor, pulse bran flakes, coconut, parsley and lemon zest until it resembles breadcrumbs. Reserve.
- In a medium bowl, whisk mustards, honey, lemon zest, lime zest, lime juice and yogurt together. Chill.
- Dip seasoned fish into egg wash then coat in bran mixture. Place a few inches apart on prepared baking sheet.
- Spray fish with cooking spray and bake for 15 minutes. Serve with yogurt sauce.
Recipe Courtesy of Chef Tricia, ALDI Test Kitchen
Calories 390 | Total Fat 5g | Sodium 430mg | Total Carbohydrate 110g | Fiber 6g | Sugars 17g | Protein 49g