These delicious recipes from the Grocery Outlet Buyer’s Kitchen are created by our NOSH buyers. They work hard to scout out the highest quality and most varied selection of NOSH products at the best prices possible! As they find tasty NOSH items, they develop these recipes to share with you. Enjoy!
Coconut Flour is a great substitute for white flour, as it is higher in protein and fiber. It is also wheat & gluten free! Its coarse texture offers the perfect consistency for a flaky and flavorful crust when preparing a tender white fish like Tilapia. The addition of chia seeds adds dimension, color, and lots of antioxidants!
One of my favorite ways to prepare fish is by using a cast-iron skillet that is oven safe. I like to begin by searing the fish on both sides and completing the cooking process in the oven. It provides a nice crispness on the outside and a tender finish on the inside!
Serves 4-6
INGREDIENTS:
- 4-8 Tilapia fillets (fresh or frozen; sizes will vary)
- 1 1/2- 2 cups Coconut Flour
- 1/4 cup Chia Seeds
- 3 tablespoons Coconut Oil
- 1 large back pre-chopped Kale
- 4 cloves garlic, minced
- 1 1/2 cups Chicken Broth
- 1 1/2 cups Lentils
- 2 Lemons (optional)
- 1 bunch Parsley chopped (optional)
INSTRUCTIONS:
- Preheat oven to 400 degrees.
- Make the Lentils:
- Follow the instructions according to package. Use chicken stock instead of water for a more robust and full flavor. Ratio is 1:1; Use 1 1/2 cups broth for 1 1/2 cups lentils. Cook until tender.
- Prepare the Tilapia:
- Thaw and rinse the fish fillets and set aside leaving slightly damp. Add the coconut flour and chia seeds into a flat, shallow bowl and mix until there is an even distribution of chia seeds throughout the mixture.
- Place each fillet into the bowl one at a time on both sides until fully coated with a nice crust! Repeat until each fillet is complete.
- Heat 2 tablespoons coconut oil on high in a large cast-iron skillet. Add the tilapia and sear on both sides for 1- 2 minutes on each side. ( be careful not to overcook). Once both sides are seared, place pan into the oven and cook for 8-10 minutes until fish is cooked through but still tender.
- While the fish is in the oven, in a skillet heat 1 tablespoon coconut oil and add the garlic and kale. Sauté until garlic is soft and Kale is tender, about 6 minutes. Cover and turn off the heat.
- Remove the fish from the oven and squeeze 1 lemon atop the fish in the pan (once it has cooled briefly.)
- Dress the lentils: add chopped parsley and juice of the second lemon to the pot of lentils. Stir and season with salt & pepper to taste.
- Plate the dish: Serve the tilapia atop the kale and lentils. Garnish with fresh parsley and lemon! Serve & Enjoy!
