Coconut Flour Fish Taco Salad with Onion Salt Sweet Potato Hash

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I recently bought my first bag of Coconut Flour from Trader Joe’s with no specific plan but having seen this cool product all around social media. It finally hit me that it would be a great way to make those “fish tacos” I’d be craving! Growing up in California, fish tacos are a staple but they’re obviously not the healthiest way to consume your fish so I wanted to make a cleaned up version and that’s exactly what happened! I was so pleased with the taste, a tiny hint of coconut but not overwhelming at all and the coating stayed on really well while pan frying!

Further Food Nutritionist Commentary:

As a‘healthy fat’, avocados contain 20 vitamins, minerals, and phytonutrients including vitamin E, folate, fiber, iron, potassium, lutein, and beta carotene. Avocados are an awesome source of heart-healthy monounsaturated fat and contain a wide variety of additional nutrients like potassium, fiber, vitamin C, and folate. While sweet potatoes are a starchy vegetable, it doesn't mean they're low in nutrients! Sweet potatoes are a great source of vitamin A, in the form of beta carotene. In addition, they are packed with magnesium, vitamin C, and copper. Vitamin C helps produce collagen, which helps maintain skin's youthful elasticity while magnesium is an anti-stress mineral needed for healthy artery, blood, bone, heart, muscle, and nerve function.


By Nikki Nies, MS,RD, LD

Coconut Flour Fish Taco Salad with Onion Salt Sweet Potato Hash

  • Prep Time: 15
  • Cook Time: 50 minutes
  • Servings: 2

Ingredients

1 tilapia filet (use any white fish you like, 1 filet per person)
1 tablespoons of Chile Lime Seasoning
1/2 cup Coconut Flour (optional, could use other flour or none at all)
1 egg, beaten
2 small sweet potatoes or 1 large per person, diced
1/2 yellow or sweet onion, diced
1 tablespoons of onion salt, for the potatoes
1/2 bag of butter lettuce
1/2 an avocado
1 cup of pico de gallo
2 tablespoons of salsa verde

Instructions

1) Cut your sweet potato into little bite sized pieces, toss in olive oil and the onion salt seasoning and roast in the oven at 400F for 30-35 minutes.
2) Remove from the oven and finish sautéing in a pan with the diced onion until it’s all fully cooked about 5 minutes
2) Put your coconut flour on a plate or shallow bowl with the chile lime seasoning mixed in.
3) Beat the egg in a shallow wide bowl.
4) Rinse and pat dry your fish, then dredge in the coconut flour/seasoning mix covering all sides, give it a quick egg bath, and then once more in the flour mixture
5) Pan sear the fish on high heat in your choice of oil until golden on both sides about 5 minuntes total, then place in the oven at 400 for 10 minutes or until done.
6) Fill a shallow bowl with butter lettuce, add a few big spoonfuls of pico de gallo, then sprinkle liberally with your sweet potatoes, add the sliced avocado and tilapia.
7) Top the whole thing with salsa verde for extra flavor and brightness!

1) Cut your sweet potato into little bite sized pieces, toss in olive oil and the onion salt seasoning and roast in the oven at 400F for 30-35 minutes. 2) Remove from the oven and finish sautéing in a pan with the diced onion until it’s all fully cooked about 5 minutes 2) Put your coconut flour on a plate or shallow bowl with the chile lime seasoning mixed in. 3) Beat the egg in a shallow wide bowl. 4) Rinse and pat dry your fish, then dredge in the coconut flour/seasoning mix covering all sides, give it a quick egg bath, and then once more in the flour mixture 5) Pan sear the fish on high heat in your choice of oil until golden on both sides about 5 minuntes total, then place in the oven at 400 for 10 minutes or until done. 6) Fill a shallow bowl with butter lettuce, add a few big spoonfuls of pico de gallo, then sprinkle liberally with your sweet potatoes, add the sliced avocado and tilapia. 7) Top the whole thing with salsa verde for extra flavor and brightness!

Nutrition Information

Per Serving: Calories: 400; Total Fat: 13 g; Saturated Fat: 7 g; Monounsaturated Fat: 4 g; Polyunsaturated Fat: 1 g; Cholesterol: 93 mg; Sodium: 1364 mg; Potassium: 670 mg; Carbohydrate: 62 g; Fiber: 21 g; Sugar: 13 g; Protein: 13 g

Nutrition Bonus:

Vitamin C: 228%; Vitamin A: 468%; Iron: 37%; Calcium: 13%

 

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