Baked Coconut-Breaded Tilapia
September 18, 2015
Category
6 Points Plus
7 Smart Points
Fish
Main Dish
Persons
4
Serving Size
1 fillet
Prep Time
7 minutes
Notes
This recipe was taken from: Weight Watchers Fast, Fresh & Filling Summer 2015 p.33
Ingredients
- 4 (4 ounce) tilapia fillets
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup light coconut milk
- 3/4 cup panko (Japanese breadcrumbs)
- 1/3 cup flaked sweetened coconut
- Cooking spray
- 4 lime wedges
Instructions
- Preheat oven to 350 degrees.
- Sprinkle fish with salt and pepper. Place coconut milk in a shallow dish. Combine panko and coconut in another shallow dish. Dip fish in coconut milk; dredge in panko mixture. Coat both sides of fish with cooking spray. Place fish on a wire rack on a baking sheet. Discard any remaining coconut milk and panko mixture. Bake at 450 degrees for 12 minutes.
- Increase oven temperature to broil.
- Broil 2 minutes or until fish flakes easily when tested with a fork or until desired degree of oneness. Serve with lime wedges.
Nutrition Facts
Baked Coconut-Breaded Tilapia
Serves: 4
|
Amount Per Serving: 1 fillet
|
||
|---|---|---|
| Calories | 6 | |
| % Daily Value* | ||
| Total Fat | 0 | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium 7 | 0.3% | |
| Total Carbohydrate | 0 | |
| Dietary Fiber | 0 | |
| Sugars | ||
| Protein | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Mommy's Road to Health