Pan Seared Tilapia with Avocado and Bell Pepper Slaw
and roasted maple mustard vegetable sticks
Pan searing fish in an almond meal crust gives it a golden exterior and tender interior. Serve the fish over a colorful slaw with maple-mustard vegetable sticks on the side.
Ingredients
- Bell peppers, red - 1, thinly sliced
- Cilantro leaves - 2 Tbsp, leaves torn
- Avocado - 1, sliced
- Oil, cooking - 1 Tbsp
- Vinegar, rice - 1 tsp
- Lemon juice - 1 tsp
- Honey - 1/2 tsp
- Coleslaw mix (sub cabbage, thinly sliced) - 7 oz
- Tilapia (sub cod or other white fish) - 1 lb
- Eggs - 1
- Almond meal - 3/4 cup
- Salt - 1 tsp
- Black pepper - 1/4 tsp
- Oil, cooking - 1 Tbsp + 3 Tbsp
- Lemons - 1/2, juice of
- Carrots - 3/4 lb, matchsticks
- Parsnips (sub carrots) - 3/4 lb, matchsticks
- Oil, cooking - 1 Tbsp
- Maple syrup - 2 tsp
- Mustard, Dijon (use whole grain mustard if you have it) - 2 tsp
Nutrition Facts
Prep
- Carrots / Parsnips / Bell peppers - Prep as directed. (Can be done up to 3 days ahead)
- Cilantro - Tear or roughly chop leaves.
- Avocado - Slice avocado.
- Make slaw - Whisk together oil (the portion for the slaw), vinegar, lemon juice and honey. Toss with cilantro and coleslaw mix. Add bell peppers and avocado and gently toss to combine. Refrigerate for 30 minutes to let the flavors come together.
- Fish - Rinse and pat dry. Lightly salt and pepper.
- Prep breading stations - 1) In one bowl or container with lid, lightly whisk egg with a splash of water; 2) In a second bowl or container with lid, mix together almond meal, salt, pepper and first part of cooking oil for the fish.
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Make
- Heat oven to 500F / 260C.
- Combine oil (the portion for the vegetables), maple syrup and mustard. Toss with carrots and parsnips and spread on a sheet pan. Cover tightly with foil and ‘steam’ in oven for 10 minutes. After 10 minutes, remove the foil and continue roasting until golden and tender, 10 to 12 minutes more.
- While vegetables roast, dip fish pieces into egg and then almond meal. (If you’re using containers with lids, you can just dump all the fish into each container, close lid, and shake to coat.) Continue until all fish pieces are breaded.
- Heat a skillet over medium-high heat. Add second part of cooking oil and then cook fish on each side for ~4 minutes, until breading is golden and fish is opaque when sliced.
- Drizzle some lemon juice on the fish. Season slaw with some salt and pepper. Serve fish over slaw and enjoy with vegetable sticks on the side.
Nutrition Facts
Reviews
Ratings
87 reviews
This wasn't my favorite version of the fish sandwich. I have preferred previous versions with tartar sauce CS tartar sauce recipe is bomb. I honestly didn't realize this recipe was different until I went to make it. All the elements were good individually I just didn't think the slaw had the zing needed to brighten up the fish. Love love love the roasted veggie.
0 HelpfulVery tasty. Mostly I followed the paleo recipe, but I did put one small portion of fish on a slider roll, which I actually didn't like as well as not on a roll. I used the cole slaw as a sort of tartar sauce. It was a bit too dry for that, but quite tasty anyway. I wasn't crazy about the carrots. I put the leftovers in with the remaining coleslaw. The fish part of the recipe (along with the coleslaw) is on the keepers list.
0 HelpfulThe fish needed more seasoning. I would replace the sour cream with salad dressing. Family loved the carrots the best.
0 HelpfulFantastic! Best fish sandwich ever. Slaw was mild and drier so it complimented the sandwich. Added sliced cheese to bump it up. Really loved the roasted veggies, too.
0 HelpfulWe loved this! We omitted the bun and used haddock. Normally we don't love fish, but this was great. We also loved the honey mustard roasted carrots & parsnips. We could have gone either way on the creamy slaw. It was good, but not necessary with the fish, maybe because we didn't put it on a bun.
0 Helpful