Paleo Coconut-Crusted Tilapia Fillets
Paleo Coconut-Crusted Tilapia Fillets feature a crisp, golden coconut coating that gives way to tender, flaky fish with a hint of natural sweetness from the coconut. Pan-fried in coconut oil, each bite is light yet richly textured, making it a great weeknight dinner. Serve with bright green vegetables or a fresh salad for balance.
- Prep15 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Paleo Coconut-Crusted Tilapia Fillets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactGood
- 72 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 23 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 32 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 61
- Heart Health
- 93
- Metabolic
- 55
- Digestive
- 26
- Inflammatory
- 34
- Performance
- 40
- General Wellness
- 1
Heat coconut oil in a skillet over medium-high heat.
- 2
On a plate, mix unsweetened coconut, coconut flour, and salt.
- 3
Brush beaten eggs over each tilapia fillet. Press each fillet into the coconut mixture until evenly coated. Gently shake the fillets between your hands to let excess coconut fall off. Place the coated fillets on a plate as you bread the rest; do not stack.
- 4
Fry the fillets in the hot coconut oil until golden brown and the fish flakes easily with a fork, 5 to 7 minutes per side.
- Calories 354.59 kcal Moderate 18%
- Protein 15.58 g Good Source 31%
- Carbohydrate 20.26 g 7%
- Total Fat 24.62 g High 32%
- Saturated Fat 19.32 g High 97%
- Trans Fat 0.02 g High --
- Cholesterol 186.84 mg High 62%
- Sodium 103.46 mg Low Source 5%
- Dietary Fiber 9.75 g Good Source 35%
- Total Sugars 2.74 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 35.11 mg Low Source 3%
- Iron 2.45 mg Moderate 14%
- Potassium 576.12 mg Moderate 12%
- Vitamin A 42.05 mcg Low Source 5%
- Vitamin C 0.19 mg Low Source 0%
- Vitamin D 1.62 mcg Low Source 8%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Eggs 🥚
About This Recipe
Paleo Coconut Crusted Tilapia Fillets is made with 6 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Coconut Flour, Coconut Oil, Eggs, and Sea Salt. Each serving provides about 354.59 kcal, and is a good source of protein.
Recipe Questions
- What is Paleo Coconut-Crusted Tilapia Fillets made of?
- The main ingredients are Coconut Flour, Coconut Oil, Eggs, Sea Salt, Tilapia. The full list of 6 is above.
- How long does it take to make Paleo Coconut-Crusted Tilapia Fillets?
- About 25 mins in total: 15 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 354.59 kcal. The full nutrition breakdown is above.
- Is Paleo Coconut-Crusted Tilapia Fillets easy to make?
- This recipe is rated easy, with 6 ingredients and 4 steps.
- Is Paleo Coconut-Crusted Tilapia Fillets healthy?
- Paleo Coconut-Crusted Tilapia Fillets has an easyChef Pro health score of 47/100. Per serving, it provides 354.59 calories and 15.58 g of protein, or 31% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: saturated fat at 19.32 g (97% of the Daily Value). It contains Fish and Eggs, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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