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Name: Coconut Crusted Tilapia
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: not set
Ingredients: 1/3 cup All purpose flour; 1/2 tsp salt; 1/4 tsp pepper; 1 egg; 3/4 cup panko; 3/4 cup shredded unsweetened coconut; 2 tbsp oil; 2 tilapia fillets

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INGREDIENTS

1/3 cup All purpose flour
1/2 tsp salt
1/4 tsp pepper
1 egg
3/4 cup panko
3/4 cup shredded unsweetened coconut
2 tbsp oil
2 tilapia fillets

INSTRUCTIONS

Take out three shallow bowls. In one, put the flour, half the salt, and half the pepper. In the next, beat the egg well. In the last, combine the panko, coconut, and the remaining salt and pepper.

Rinse each tilapia filet and pat dry. Dredge the first through the flour, coating both sides, then transfer to the bowl with the egg, flipping to coat. Last, place the filets in the coconut-panko mixture, pressing it onto the filet and flipping to coat both sides. Repeat with the second filet.

In a large frying pan, heat the oil over medium heat until just smoking. Add the filets and cover the pan. Cook for about 3 minutes, until the fish releases easily from the bottom. Flip the filets, then put the cover back on and cook another 3-4 minutes, until the crust is brown and the fish is opaque and flakes easily.

NOTES

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Nutrition

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Serving Size: 1 Serving (687g)
Recipe Makes: 1 Servings

Calories: 1789
Calories from Fat: 640 (36%)

Amt Per Serving		% DV

	Total Fat 71.2g	95 %
	Saturated Fat 31.7g	159 %
	Monounsaturated Fat 26.4g
	Polyunsanturated Fat 8.9g
Cholesterol 354.1mg		109 %
Sodium 1650.4mg		57 %
Potassium 1688.4mg		44 %
Total Carbohydrate 186.4g		55 %
	Dietary Fiber 11.9g	48 %
	Sugars, other 174.5g
Protein 101.8g		145 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 1789

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