tilapia with roasted veggies

Name: Tilapia with Roasted Veggies
Prep time: 15 min
Cook time: 25 min
Yield: 2
Cuisine: Hungarian
Ingredients: ## FISH PREP:; 2 medium fish filet's, your choice-i like tilapia; 1 large egg white,beaten; 1/4 teaspoon(s) salt; 1/2 cup(s) baking flour; 1/2 cup(s) wheat flour; 1 tablespoon(s) italian seasoning; 4 tablespoon(s) coconut cooking oil-more if needed; ## VEGGIE PREP:; 1/2 cup(s) potatoes,sliced or chopped thin; 1/4 cup(s) chopped onion; 1/2 cup(s) chopped thinly,sweet potatoes or carrots or some of each; 3 tablespoon(s) olive oil; 3 tablespoon(s) white grape juice

(1 RATING)

92 Pinches 1 Photo

Pat Duran

Las Vegas, NV

Updated on Apr 27, 2013

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.

Rate

prep time 15 Min

cook time 25 Min

method Bake

yield 2 serving(s)

Ingredients

FISH PREP:
2 medium fish filet's, your choice-i like tilapia
1 large egg white,beaten
1/4 teaspoon salt
1/2 cup baking flour
1/2 cup wheat flour
1 tablespoon italian seasoning
4 tablespoons coconut cooking oil-more if needed
VEGGIE PREP:
1/2 cup potatoes,sliced or chopped thin
1/4 cup chopped onion
1/2 cup chopped thinly,sweet potatoes or carrots or some of each
3 tablespoons olive oil
3 tablespoons white grape juice

How To Make tilapia with roasted veggies

Step 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.

Step 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.
Step 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.
Step 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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