Citrus Panko Tilapia
|Tilapia fillets||3 , sliced into two pieces|
|Light coconut milk||13 1⁄2 Ounce (1 Can)|
|Orange juice||2 Tablespoon|
|Lemon juice||1 Tablespoon|
|Lime juice||1 Tablespoon|
|Cayenne pepper flakes||1⁄8 Teaspoon|
|Ginger oil/1 inch of ginger, grated/ just cut in slices||1 Teaspoon|
|Cilantro||3 Tablespoon, roughly cut|
|Panko crumbs||1 1⁄2 Cup (24 tbs)|
|Unsweetened coconut flakes||1 Cup (16 tbs)|
|Cilantro||3 Tablespoon, finely chopped|
|Grated ginger||1 Tablespoon|
|Orange zest||2 Tablespoon|
|Lime zest||2 Tablespoon|
|Cayenne||To Taste (As Per Taste)|
Mix all the marinade ingredients together in a shallow dish or bowl. Make sure it is big enough to contain all the marinade and the submerged fish.
Submerge the fish, making sure everything if covered. If the marinade does not completely cover the fish, feel free to add a little water.
Let marinade in the refrigerator for about 1 hour. Since the marinade has a good amount of citrus juice, leaving the fish to long make breakdown the meat or slightly cook the fish. So, be careful not to forget about it.
Preheat the oven to 400°F
In a small bowl, mix the panko, cilantro, ginger, and zest. I prefer to bread my fish by spreading the mixture on a plate, but this could also be done in a bag.
Cover both sides of the tilapia with the panko mixture and then place on a metal cooking pan that is covered with aluminum foil (for easier clean-up). Repeat for all the pieces of fish.
Cook the fish for about 10-15 minutes (depending on the thickness of the fish) or until flaky.
When finished cooking, let rest for 5 minutes. Then, serve with arugula salad and fennel tea black rice.
Serving size: Complete recipe
Calories 1705 Calories from Fat 760
% Daily Value*
Total Fat 84 g130%
Saturated Fat 49.9 g249.5%
Trans Fat 0 g
Cholesterol 120 mg40%
Sodium 1540.3 mg64.2%
Total Carbohydrates 161 g53.6%
Dietary Fiber 21.7 g86.6%
Sugars 40.3 g
Protein 84 g167.7%
Vitamin A 139.2% Vitamin C 225.3%
Calcium 17% Iron 20.3%
*Based on a 2000 Calorie diet