Tilapia with Roasted Veggies

★★★★★ 1 Review
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By Pat Duran
from Las Vegas, NV

Great recipe for this fish-which is one of my favorite- I also love mahi-mahi it tastes similar to lobster when baked this way.

serves 2
prep time 15 Min
cook time 25 Min
method Bake

Ingredients

  • FISH PREP:
  • 2 md
    fish filet's, your choice-i like tilapia
  • 1 lg
    egg white,beaten
  • 1/4 tsp
    salt
  • 1/2 c
    baking flour
  • 1/2 c
    wheat flour
  • 1 Tbsp
    italian seasoning
  • 4 Tbsp
    coconut cooking oil-more if needed
  • VEGGIE PREP:
  • 1/2 c
    potatoes,sliced or chopped thin
  • 1/4 c
    chopped onion
  • 1/2 c
    chopped thinly,sweet potatoes or carrots or some of each
  • 3 Tbsp
    olive oil
  • 3 Tbsp
    white grape juice
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How To Make

  • 1
    Heat oven to 350^. Toss vegetable in medium bowl, combine olive oil and grape juice and pour over veggies; toss to coat well, sprinkle with salt and pepper to taste. Place on a foil lined baking dish that haas been coated with coconut oil. Roast in oven for 25 minutes, until fork tender. --- Note: Can use frozen mixed vegetables, 1 1/2 cups thawed.
  • 2
    Fish: In a shallow dish or pan place the egg white and salt and beat to make fluid. In another shallow pan combine the flours and seasoning, mix to blend. Rinse and pat dry the filets.
  • 3
    Place a large heavy bottomed skillet over medium high heat and add the coconut oil. Dip one piece of fish in the egg white to coat on both sides then coat evenly with the flour mixture.Shake off excess flour gently.
  • 4
    Place fish in hot oil and fry until crispy on one side then turn over gently and fry other side; about 1 minute for each inch of thickness. Keep warm in oven covered slightly the last 5 minutes of the veggies baking.
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