Sunday, January 15, 2012

Coconut Crusted Tilapia with Apricot Dipping Sauce (and a Honey Mustard Sauce, just for fun!)

Have I mentioned that one of my New Year's Resolutions is to eat healthier?  I didn't get too specific because I didn't want to be disappointed if I failed, but basically I want to eat more fruits and veggies and less sweets.  I'm going for more heart healthy meals because my sweet hubby has cholesterol issues and is dieting (kind of).  Because I am the buyer and preparer of food, it is at least partly up to me to help him be successful.  I haven't been really excited about this, so I'm trying to change my attitude.  Even though it sounds so boring and tasteless to eat healthy, I'm trying to think of it as an exciting food challenge!  Tonight, I made a heart healthy fish dish, and you may too, if you wish :)  It was REALLY good.  Not at all boring and tasteless.  I made two different dipping sauces and they each gave the tilapia an entirely different taste.  So, I'm including them both in this recipe. (Our favorite was the apricot, FYI)

Coconut Crusted Tilapia
adapted from:

1 c. shredded coconut, finely chopped
2 Tbsp. flour
1 Tbsp. creole seasoning (I didn't have this, so I made my own from this recipe)
4 (4 oz.) tilapia fillets
1/2 c. cornstarch
1 egg
1/2 c. canola oil

Spray a 9X13 pan with cooking spray.  In a shallow dish, combine coconut, flour and creole seasoning and stir it well.  In another bowl, whisk together the egg and oil.  Put the cornstarch in another bowl, dip the tilapia in to coat it, and shake off the excess.  Then dip each fish piece in the egg mixture, then the coconut mixture until they are evenly coated.  Use tongs for this!  It is so much cleaner on your hands.  Place the prepared fish fillets in the baking dish and bake it at 400 degrees for approximately 30 minutes, or until the fish flakes easily with a fork when tested.  I covered mine with tinfoil for half of the cooking time, and flipped the fish one time, halfway through, and it came out juicy on the inside and a little crispy on the outside.  Perfect!

Apricot Dipping Sauce
also adapted from

1/2 c. apricot jam (or nectarine)
2 tsp. brown mustard (or dijon)
1 tsp. prepared horseradish (or omit this)

Stir it all together in a small bowl.  I thought I had apricot jam downstairs, and it ended up being nectarine.  I also used dijon mustard and no horseradish.  And it was delicious with the tilapia.  I put the recipe in the way it was stated on allrecipes because I'm guessing it would taste even better if you followed what they had.  Unless, of course, you hate horseradish and don't have brown mustard, or apricot jam.  Then follow my recipe.

Honey Mustard Dipping Sauce

1/2 c. mayonaise
2 Tbsp. yellow mustard
1 Tbsp. dijon mustard
2 Tbsp. honey
1/2 Tbsp. lemon juice

Stir all the ingredients together until they are well mixed.  Maren like this so much she was eating it plain.  I know that sounds terrible, but she loves mustard.  Go figure!


  1. I totally just bought a bunch of Tilapia! I hate coconut though so I might just try it with breadcumbs. And good for you for eating healthier. I am too. Just not today because I had a some candy, a brownie and a cookie.

  2. Mmmmm. We love tilapia. And coconut. I think I'll try this one next time I buy it.

  3. We tried it tonight, Carolyn. Yum! It was a big hit and even I liked it (I generally hate seafood). The apricot and dijon was delicious with it. Thanks!