Tilapia is a lean fish with a mild flavor making it the ideal main course for a creative dish. Coconut and flax seed breading on the fish go well with salty pumpkin seeds in quinoa on the side, we find, and we highly recommend rounding this meal out with flavorful brussels sprouts. While tilapia doesn’t boast levels of Omega 3 as high as other fish, it’s a good protein source and also has magnesium choline, potassium and B12. Our recipe includes coconut as an added bonus, increasing levels of potassium and fiber. Start your new year off right with meals that please the palette and fuel the body.
1 pound of tiliapia filets
1/4 cup unsweetened shredded coconut
1/4 cup flax seed
1/4 cup coconut milk
1 tablespoon coconut oil
1/4 tsp. lemon grass
1/4 tsp. ginger powder (or more)
Szechuan salt (Penzey’s)
Coarse black pepper
Place the tilapia fillets in the coconut milk and allow to marinade for 30 minutes. Remove from the marinade pan and coat with a coconut/flax seed mix. Heat a sauté pan over the stove to medium high heat and add coconut oil. Add tilapia fillets and cook until brown on both sides. When fish is cooked about 1/2 way (test by cutting through the fish and if you still see some pink then you know it is 1/2 done) add 1/4 cup coconut milk to the pan. sprinkle the top of the tilapia with lemon grass and ginger powder. Cover and continue to cook until tilapia is cooked through (when you slice into tilapia it should be white).
Quinoa is high in fiber and has a low glycemic index. It is also full of nutrients like magnesium, potassium, calcium, iron and zinc. It is a great gluten free option and with the added pumpkin seeds it has a wonderful crunchy texture!
1 cup red quinoa
1 cup chicken stock, 2 cups water
3 celery stalks chopped
3 carrots chopped
1 medium onion sliced and cubed
6 cloves of garlic chopped
1/4 cup toasted pumpkin seeds
1 cup chopped baby kale
pepper to taste
1/4 tsp. truffle salt
Bring chicken stock and water to a boil. Add the quinoa and cook over low heat for about 20 minutes or until quinoa is cooked through (should be fluffy).
Add celery, carrots, onion, garlic, baby kale to 1 tablespoon olive oil and cook in a sauté pan. Add to a large bowl. When quinoa is cooked and cooled add to bowl with other ingredients. Add pumpkin seeds and salt and pepper to taste.
Brussel Sprouts are also a part of the cruciferous family which has a lot of health benefits. The nutrients brussel sprouts contain are iron, calcium, vitamin B6, C, magnesium.
Place oven on 350 degrees
1 bag organic brussels sprouts
2 tablespoons buttery flavored olive oil (I use Taproom)
Place a sheet of parchment paper on a baking pan and spray with a olive oil spray. Place brussels sprouts on pan. Evenly pour the olive oil over the brussels sprouts and take a spoon and mix the brussels sprouts so they are all coated with the oil. Salt and pepper to taste. Bake until brussels sprouts are soft inside, toasted on the outside.
Serve together hot and enjoy!