2.969695
33 ratings

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!

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.

Nutritional Facts
Servings4
Calories Per Serving610
Total Fat42g65%
Sugar20gN/A
Saturated12g59%
Cholesterol58mg19%
Protein29g57%
Carbs34g11%
Vitamin A41µg5%
Vitamin B122µg31%
Vitamin B60.5mg23.6%
Vitamin C60mg100%
Vitamin D4µg1%
Vitamin E1mg7%
Vitamin K12µg14%
Calcium92mg9%
Fiber7g27%
Folate (food)75µgN/A
Folate equivalent (total)75µg19%
Iron3mg16%
Magnesium104mg26%
Monounsaturated25gN/A
Niacin (B3)6mg32%
Phosphorus299mg43%
Polyunsaturated1gN/A
Potassium737mg21%
Riboflavin (B2)0.2mg11.5%
Sodium1022mg43%
Thiamin (B1)0.6mg41.8%
Zinc1mg7%