Macadamia Crusted Tilapia with Mango Pineapple Salsa

Macadamia Crusted Tilapia with Mango Pineapple Salsa
Macadamia Crusted Tilapia with Mango Pineapple Salsa
Macadamia Crusted Tilapia with Mango Pineapple Salsa

Macadamia Crusted Tilapia with Mango Pineapple Salsa

Create your own tropical vacation meal at home in under 30 minutes!

Ready in
30 m
4
Servings
610
Calories Per Serving
Deliver Ingredients

Ingredients

For the fish

  • 4 tilapia fillets
  • 1 1/4 cup macadamia nuts
  • 1/2 cup panko bread crumbs
  • 2 cups light coconut milk
  • 1 lime, juiced
  • salt and pepper to taste

For the salsa

  • 1 1/2 cup diced mango
  • 1 1/2 cup diced pineapple
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped cilantro
  • 1 tablespoon rice vinegar
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped jalapeno pepper (optional)

Directions

For the fish

1. Preheat oven to 350 degrees. Grease or cover a large baking sheet with foil. Add the nuts and bread crumbs into a food processor and pulse until the nuts are finely crushed. Pour the mixture into a shallow bowl.

2. Pour the milk into a separate shallow bowl. Dip each fillet into the milk and then dip into the nut and bread crumb mixture. Place on the baking sheet. Sprinkle salt and pepper on top of each piece of fish. Drizzle some of the fresh lime juice over each fillet. Spray the top of each piece with cooking spray. Bake for about 12-15 minutes or until a light golden brown. 

For the salsa

1. While the fish is baking, prepare the salsa. Add all ingredients into a bowl and mix to combine. Serve over the fish.

Tilapia Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Tilapia Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Tilapia Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.

Nutritional Facts

Total Fat
42g
65%
Sugar
20g
N/A
Saturated Fat
12g
59%
Cholesterol
58mg
19%
Protein
29g
57%
Carbs
34g
11%
Vitamin A
41µg
5%
Vitamin B12
2µg
31%
Vitamin B6
0.5mg
23.6%
Vitamin C
60mg
100%
Vitamin D
4µg
1%
Vitamin E
1mg
7%
Vitamin K
12µg
14%
Calcium
92mg
9%
Fiber
7g
27%
Folate (food)
75µg
N/A
Folate equivalent (total)
75µg
19%
Iron
3mg
16%
Magnesium
104mg
26%
Monounsaturated
25g
N/A
Niacin (B3)
6mg
32%
Phosphorus
299mg
43%
Polyunsaturated
1g
N/A
Potassium
737mg
21%
Riboflavin (B2)
0.2mg
11.5%
Sodium
1022mg
43%
Thiamin (B1)
0.6mg
41.8%
Zinc
1mg
7%