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Dinner Tilapia – vegetarian recipe
Stav Kogan

Dinner Tilapia

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Servings: 5 servings
Calories: 189
Ingredients Method Nutrition

Ingredients
  

  • 2.0 tbsp (1.0 oz / 28g) Coconut Oil
  • 5 Tilapia Fillets fillets, 5.0 oz (142g) each
  • 2.0 tbsp (0.3 oz / 10g) Unsweetened Coconut (Shredded)
  • 3 medium Garlic Cloves (Minced) cloves (approx. 1.0 tsp / 5g / 0.18 oz)
  • 1.0 tbsp (0.5 oz / 15g) Fresh Ginger (Minced)
  • 2.0 tbsp (1.0 fl oz / 30g) Low-Sodium Soy Sauce
  • 8 whole Scallions (Chopped) scallions (approx. 0.5 cups / 1.8 oz / 50g)
  • Mind the Coconut: Unsweetened shredded coconut toasts incredibly fast. Once you add it to the skillet, keep things moving. If your stove runs hot, temporarily lower the heat to prevent the coconut and garlic from burning and turning bitter.
  • Gluten-Free Modification: If you need to make this recipe 100% gluten-free, simply swap out the low-sodium soy sauce for an equal amount of coconut aminos or gluten-free tamari.

Method
 

  1. Heat 2. 0 tbsp (1. 0 oz / 28g) of coconut oil in a large skillet over medium heat, carefully add the 5 tilapia fillets (5. 0 oz / 142g each), and cook the first side for exactly 2. 0 minutes.
  2. Flip the tilapia fillets to the other side, then immediately stir in 2. 0 tbsp (0. 3 oz / 10g) of shredded coconut, the minced garlic (1. 0 tsp / 5g), and 1. 0 tbsp (0. 5 oz / 15g) of minced ginger into the pan.
  3. Pour 2. 0 tbsp (1. 0 fl oz / 30g / 1.06 oz) of low-sodium soy sauce evenly over the fish and continue cooking the Quick Dinner Tilapia for another 1. 0 minute.
  4. Stir in the chopped scallions (0. 5 cups / 1. 8 oz / 50g) and cook for a final 1. 0 to 2. 0 minutes until the fish easily flakes with a fork and is fully cooked through.
  5. Remove the skillet from the heat immediately and serve your Quick Dinner Tilapia hot.
  6. Pat the Fillets Dry: Before searing, use a paper towel to thoroughly dry your tilapia fillets. Removing excess moisture ensures you get a beautiful golden crust rather than steaming the fish in the pan.
  7. Don't Overcrowd the Pan: If your skillet isn't large enough to comfortably fit all 5 fillets, cook them in two batches. Overcrowding drops the temperature of the oil, leading to soggy fish.

Nutrition

Calories: 189kcalCarbohydrates: 4.4gProtein: 27.7gFat: 9.1g

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