Tonight's fish dish is quick, fairly cheap, and quite tasty: coconut tilapia. The mild white fish gets a creamy coating and then a sprinkle of panko and coconut which create a crunchy baked topping on the fish in about 20 minutes. The topping has a subtle flavor to it and doesn't overpower the fish. Although the coconut is great on its own, if you'd like to add an extra touch to the recipe, feel free to sprinkle some macadamia nuts or even cashews on top of the fish before baking it. The nuts will toast to wonderful crunchiness and enhance the topping. Serve the fish with rice or a baked potato and a salad for a quick, delicious Friday (or any other day of the week) dinner.
Coconut Tilapia -- Serves 2
2 tilapia fillets (about 12 ounces)
2 tablespoons of light mayonnaise
2 tablespoons of plain fat-free yogurt
1/4 teaspoon of onion powder
1/4 teaspoon of garlic powder
1/2 teaspoon of grainy Dijon mustard
1/4 teaspoon of lemon pepper
2 tablespoons of panko bread crumbs
2 tablespoons of sweetened coconut flakes
Preheat the oven to 375 and coat a small sheet pan with non-stick cooking spray or line the pan with foil and spray the foil. Pat the fish dry and lay it on the pan. In a small bowl, combine the mayonnaise, yogurt, onion powder, garlic powder, mustard, and lemon pepper. Divide the mixture between the two fillets, spreading the mixture in a thin coating over the tops of the fish pieces. Stir together the panko and coconut flakes and sprinkle them over the coating, pressing the panko/coconut mixture down into the topping. Spritz the tops of the coated fish with a little non-stick cooking spray or oil. Bake the fish for 18-22 minutes or until it flakes easily with a fork. Serve the tilapia warm.
