Coconut Crusted Tilapia
Minutes Prep time: 20
Minutes Total time: 25
Servings: 4
Difficulty: Intermediate
Minutes Prep time: 20
Minutes Total time: 25
Servings: 4
Difficulty: Intermediate
1 can (14.5 oz each) OR 1 carton (13 oz) Hunt's® Petite Diced Tomatoes, drained, reserve 1/3 cup liquid
1/2 cup chopped fresh pineapple
1/4 teaspoon jerk seasoning
1/4 cup canola oil
1/2 cup sweetened flaked coconut
1/2 cup panko bread crumbs
1 egg
1 tablespoon water
4 tilapia fillets, thawed if frozen, patted dry (4 fillets = 1 pound)
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Nutrition information
Nutrient | Amount | % Daily Value |
---|---|---|
Calcium | 35 mg | 3% |
Carbohydrate | 15 g | 5% |
Cholesterol | 92 mg | 31% |
Total Fat | 17 g | 27% |
Iron | 2 mg | 8% |
Calories | 305 kcal | 15% |
Sodium | 541 mg | 23% |
Protein | 24 g | 48% |
Saturated Fat | 4 g | 21% |
Sugars | 7 g | 1% |
Vitamin C | 20 mg | 33% |
Place drained tomatoes plus reserved liquid, pineapple and jerk seasoning in small saucepan. Simmer over medium heat 10 minutes, stirring occasionally.
Meanwhile, heat oil in large nonstick skillet over medium-high heat. Combine coconut and bread crumbs in shallow dish. Whisk together egg and water in another shallow dish. Sprinkle fish with salt and pepper.
Dip each fillet in egg and then press in crumb mixture. Place in skillet and cook 2 to 3 minutes on each side or until golden brown and fish flakes easily with fork (145°F). Remove from skillet; place on paper towel-lined plate. Serve with tomato mixture.
Coconut Crusted Tilapia