Tag Archives: tilapia

Honey Lime Tilapia Filets – Paleo, Gluten Free

Honey Lime Tilapia Filets – Paleo, Gluten Free

paleo breaded honey lime tilapia protein fish gluten free

I had some frozen tilapia filets in the freezer and really wanted fish tacos (in lettuce cups of course). This is probably the best tilapia dish I’ve ever made. I wish I had made more because It was so tender and delicious. The hubby is eating it right now and is very happy.

paleo breaded honey lime tilapia protein fish gluten freeThe breading was super easy to make and worked like a charm. I promise, super easy. The easiest paleo, gluten-free breading I’ve made so far. Of course it’s no “kentucky-fried-extra-crispy-fat-laden-grease-filled-heart-attack-waiting-to-happen” breading. It’s the perfect amount of breading. Plus it’s light, paleo and gluten free.

We ate ours in butter lettuce cups sprinkled with sweetened shredded coconut and squirted a lime over the whole thing. Happy mouth, so good.

paleo breaded honey lime tilapia protein fish gluten free

Paleo Breaded Honey Lime Tilapia Fillets
 
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Author:
Recipe type: Paleo, Protein, Gluten Free
Serves: 2
Ingredients
  • 2 tilapia filets (thawed if frozen)
  • 2 Tablespoon ghee or coconut oil
  • *optional: sweetened shredded coconut
  • MARINADE:
  • Juice and zest of 1 lime
  • 1 Tablespoon olive oil
  • 1½ Tablespoon raw honey
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon garlic powder
  • BREADING:
  • 1 cup almond flour/meal
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon dried parsley
  • ¼ teaspoon onion powder
  • ¼ teaspoon dried oregano
Instructions
  1. In a flat baking dish whisk all marinade ingredients together.
  2. Place tilapia filets in marinade and completely cover. Cover container and put in fridge for at least an hour to 24 hours. I marinated mine overnight.
  3. When ready to cook the tilapia, prepare breading. Combine all breading ingredients in a flat dish like a pie pan so you can dredge the filet through the mixture.
  4. Heat 2 tablespoons of ghee or coconut oil in a large skillet.
  5. Take marinated filet and dredge it through the breading mixture, covering filet completely. Place in skillet. Repeat with other filet.
  6. Cook tilapia on medium for 4 - 5 minutes then flip carefully and cook for another 4 - 5 minutes.
  7. The tilapia should be slightly browned and the fish should no longer be opaque.
  8. Serve with a slice of lime and sprinkle with optional sweetened coconut shreds.

 

Coconut Crusted Tilapia with Mango Salsa

Coconut Crusted Tilapia with Mango Salsa

 tilapia fish protein gluten-free coconut flour weight loss egg mango

This recipe is so light, full of flavor and protein. The coating is made with coconut flour and panko crumbs but you can easily make it gluten free with one minor change.  Replace the panko crumbs with shredded unsweetened coconut flakes.  You’ll want unsweetened because at 425 degrees, sweetened flakes may burn because of the sugar.  But don’t worry, either way, these are delicious.

I make fish tacos with some delicious peppadew pepper mango salsa on top of a sprinkle of sweetened shredded coconut.  You can also make this recipe paleo easily by using the unsweetened coconut flakes for the coating pulsed fine with a food processor and using the unsweetened coconut flakes just as they are on a bed of lettuce instead of the sweetened flakes. It’s a very versatile recipe and it’s really friggin’ good!

tilapia fish protein gluten-free coconut flour weight loss egg mango

Coconut Crusted Tilapia with Mango Salsa
 
Prep time
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Author:
Serves: 4
Ingredients
  • 4 thawed tilapia filets
  • 2 tbsp coconut flour
  • ½ cup panko crumbs (or ½ cup unsweetened shredded coconut for a gluten-free option)
  • 2 egg whites, whipped lightly
  • dash of salt
  • dash of pepper
  • **optional: dash of curry powder
Instructions
  1. Preheat oven to 425. Prepare a baking dish lined with foil. If you have a wire rack to set inside, that will help both sides of the filet brown evenly. If you don't have one, no worries but the foil will certainly make for easy clean up
  2. In a flat pan combine coconut flour, panko crumbs, salt and pepper (you'll want it flat so that you can lay the filets in the crumbs)
  3. Put the egg whites in a separate dish
  4. Lay thawed filet in egg white. Cover both sides of the filet with egg
  5. Then immediately lay it in the dry mixture, press down so the mixture sticks to the filet. Flip over the filet and do the same for the other side
  6. Transfer to baking dish and repeat with all filets
  7. Bake for 18 - 20 minutes
  8. Remove from oven and serve on a large lettuce leaf that has been sprinkled with sweet coconut flakes
  9. Top with Peppadew Pepper Mango Salsa.
  10. GLUTEN FREE OPTION: You can make this gluten free by replacing the panko crumbs with dried unsweetened coconut flakes that have been put through a food processor to make it finer. I say unsweetened because at 425, the sugar in the sweetened coconut may burn.
  11. PALEO OPTION: You can also make this recipe paleo easily by using the unsweetened coconut flakes for the coating pulsed fine with a food processor and using the unsweetened coconut flakes just as they are on a bed of lettuce instead of the sweetened flakes.

 

 

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Mango Salsa – Peppadew Pepper

Peppadew Pepper Mango Salsa

peppadew pepper sweet spicy salsa mango jalepeno

This fruity healthy salsa can be used so many different ways.  On fish tacos, chicken, pork or even…ice cream.

Don’t laugh, top a scoop of vanilla ice cream with this salsa. The sweet and spice of the salsa dances with the creamy sweet ice cream on your taste buds beautifully. Seriously, it’s really good.

This recipe is really easy and has one of my all time favorite peppers, Peppadew.  I love this pepper because it’s got a great mild kick to it and it’s sweet too. Plus it adds a nice pop of color to your salsa.  I put these peppers in my scrambled eggs, on portabella pizzas and in my stuffed peppers too.  They have a mild heat combined with sweet. I love them so much!

peppadew pepper spicy sweet piquante red

I have found Peppadew peppers at World Market and Whole Foods but Amazon also sells them here. I usually only use 3 or 4 per whatever recipe I’m making so the jar lasts me a while.  This is a super versatile pepper. I love them so much (in case you didn’t read that the first time)!

Peppadew Pepper Mango Salsa
 
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Author:
Ingredients
  • 1 large Mango (about 1¼ cup of peeled, seeded and diced small)
  • 1 de-seeded and diced small jalepeno
  • A few sprigs of fresh chopped parsley
  • 3 or 4 Peppadew peppers chopped small or ¼ cup red bell pepper for color
  • ½ tbsp orange juice
  • Juice from a large fresh lime or 2 small limes (approximately 1 tablespoon)
  • 2 chopped green onions (the green stem part, not the white bulb)
Instructions
  1. Combine all ingredients and serve with fish, chicken, pork or top a scoop of vanilla ice cream.
  2. I always make more than necessary for the recipe because I always find another way to use it.

 

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