Coconut-Crusted Tilapia

Coconut-Crusted Tilapia is a popular seafood dish featuring mild, white tilapia fillets coated in a crispy layer of shredded coconut and often breadcrumbs or panko before being baked or fried. It typically includes ingredients like shredded coconut, eggs or milk for binding, and seasonings such as salt, pepper, and sometimes lime or ginger. The dish is widely enjoyed in tropical regions, including the Caribbean, Southeast Asia, and parts of the United States, where tilapia is a common aquaculture fish.

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🍽️ Nutrition at a glance

This dish is high in protein from the tilapia and healthy fats from the coconut, while being relatively low in carbohydrates unless served with starchy sides. It provides key nutrients like omega-3 fatty acids, B vitamins, and minerals such as selenium and phosphorus. A typical serving of about 4-6 ounces (113-170 grams) ranges from 250 to 400 calories, depending on preparation methods like baking versus frying.

Nutrition breakdown

Calories	380 kcal
Protein	28 g
Carbs	18 g
Fat	22 g
Fiber	2 g
Sugar	1 g
Sodium	450 mg
Potassium	420 mg
Phosphorus	280 mg
Selenium	54 mcg
Vitamin B12	2.1 mcg
Niacin (B3)	8.5 mg
Magnesium	45 mg
Iron	1.8 mg
Vitamin C	3 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Coconut-Crusted Tilapia reflects a fusion of culinary traditions, blending the mild versatility of tilapia—often farmed sustainably—with the tropical, aromatic flavor of coconut, which is a staple in many coastal cuisines. Nutritionally, the coconut crust adds a unique texture and a boost of medium-chain triglycerides, which are fats that the body can quickly convert into energy.