Coconut Entrée Recipes

Fish and “Chips”

Fish and “Chips” Recipe

photo by recipe author

Servings: 4
Preparation Time: 45 minutes

Fish:

1 pound fish (cod, tilapia or snapper)
2 eggs, beaten
1/2 cup shredded coconut
sea salt, garlic powder and pepper to taste
2-4 tablespoons coconut oil

“Chips”-Eggplant Fries:

1 medium-large eggplant
olive oil
sea salt, garlic powder and pepper to taste

Fish:

1. Rinse fish fillets in cold water and set on a plate

2. Cut fish into nuggets, making sure to follow the lines of the filet

3. Place eggs in one dish and coconut and seasonings in another

4. Dip fish sticks in egg, then coconut; reserve to a plate

5. Repeat step 4; return each piece to the plate

7. Place half the the fish sticks in the pan, leaving enough room around them so that they aren’t crowded

8. Cook for a few minutes on each side, until well browned, then remove fish nuggets to a plate lined with a paper towel

9. Add oil –2 tablespoons coconut oil to pan and fry remaining batch of fish sticks

10. Serve with your choice of dipping sauce and enjoy!

Eggplant Fries:

1. Preheat oven to 400 degrees ºF

2. Slice the eggplant into medallions, then cut into French fry-like strips.

3. Place eggplant strips onto a cookie sheet and drizzle with olive oil. Season lightly with sea salt, garlic powder and pepper.

4. Bake for 20-25 minutes, until the majority of them are browned and crispy.

5. Re-season with a bit more salt and pepper, and let cool slightly before removing from pan.

6. Serve them with your fish nuggets!

Recipe submitted by Sarah, San Diego, CA

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Banana Pancake Perfection

photo by recipe author

Servings: 4
Preparation Time: 5 minutes

1/2 cup coconut flour
1 cup almond flour*
2 eggs
1 mashed banana (well-spotted)
3 tablespoons melted coconut oil, plus more for pan
3 tablespoons raw organic honey
1/4 teaspoon sea salt
1/4 cup seltzer water

Thoroughly combine all ingredients in a medium size mixing bowl, be sure there are no lumps.

Coat a pan with coconut oil on medium heat and drop in pancake mix (these cook better when kept small: 1 1/2 to 2 tablespoons of mix).

Flip once slightly browned on bottom, approximately 3 minutes. They are ready when well-formed and easy to flip. Cook additional 2 minutes and remove from pan.

Enjoy! These pancakes are delicious on their own but can be topped with raw honey, maple syrup, homemade jam or fresh fruit.

*You can grind your own almond flour by placing whole almonds in a blender/food processor and blending until you get a fine meal.

Recipe submitted by Erika, Marlborough, CT

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Pan Seared Cod with Garlic & Basil Cream

Pan_Seared_Cod_with_Garlic_and_Basil_Cream

Pan Seared Cod with Garlic & Basil Cream Recipe

Prepared by Sarah Shilhavy
Photo by Jeremiah Shilhavy

1 lb. cod fillets
Himalayan pink salt
freshly ground black pepper
1 tablespoon coconut oil
1 tablespoon butter (or all coconut oil)
1 lime half

Garlic & Basil Cream:

1.5 oz soft goat cheese
3 cloves garlic, minced
1/4 cup basil leaves, finely chopped
1/3 cup freshly grated parmesan cheese
1/4 cup sour cream or crème fraîche

Season cod fillets with salt and pepper on both sides. Set aside while preparing cream.

Mix goat cheese with garlic and basil to break up any large clumps, and add remaining ingredients. Mix well and adjust consistency to taste by adding more or less sour cream or crème fraîche. Set aside.

Heat coconut oil and butter together over high heat in a large skillet. Sear cod over moderately high heat for about 8-10 minutes, turning over once. After turning over, squeeze lime juice over the fillets and continue cooking. Cod should be lightly browned and opaque.

To serve: add a little more lime juice (or serve with lime wedges) if desired, and top with a generous dollop of the cream.

Recipe courtesy Sarah Shilhavy

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Banana & Coconut Pancakes

Banana and Coconut Pancakes Recipe

photo by recipe author

Servings: 2
Preparation Time: 30 minutes

Pancake mixture:

2 ripe bananas
4 free range eggs
1/4 cup almond meal*
2 tablespoons coconut flakes
1/4 teaspoon vanilla powder
1 teaspoon baking powder
*optional – 1 teaspoon nut butter (such as almond, hazelnut or sunflower seed)

Topping:

Fresh berries
Maple syrup (if desired)

Add all pancake ingredients together in a bowl and mix with a stick mixer or whisk (if using a whisk, mash the bananas first).

Heat pan and add a little oil (don’t let the pan get too hot, but hot enough to hear a gentle sizzling sound when you pour in the mixture). Pour in small amounts of mixture at a time. Wait for bubbles to form and pop and edges to harden slightly before attempting to turn. They should be a lovely golden brown. Top with berries and/or maple syrup.

Tips: In my experience, the less oil I use in the pan, the less the pancakes stick. Sometimes I just oil the pan slightly at the start and that’s enough. It may depend on the pan. I use a heavy based frying pan.

*You can grind your own almond flour by placing whole almonds in a blender/food processor and blending until you get a fine meal.

Recipe submitted by Linda, Australia

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Thai Fish Cakes

Thai Fish Cakes Recipe

photo by recipe author

Servings: 3
Preparation Time: 25 minutes

300 grams white fish fillets,
1 egg, lightly beaten
1 tablespoon fish sauce
2 tablespoons flour of choice
2 tablespoons red curry paste
1 -2 red chilies
2 tablespoons coriander leaves, chopped
2 raw spring onions, chopped
50 grams green beans, chopped
coconut oil, for frying
salt, to taste

Step 1: Add fish fillets, egg, fish sauce, flour, red curry paste, red chilies and coriander leaves in blender. Blend it until combined and turns in to the thick paste. Transfer the paste in to a bowl

Step 2: Now add spring onion and green beans in to the paste. Mix well. Form the paste in to round patties using wet palms. Keep them aside.

Step 3: Heat oil in a large pan and deep fry patties from both sides until golden- browned. Turn off heat Drain patties on an absorbent paper.

Step 4: Serve hot with chili sauce.

Recipe submitted by Sandhi, Livonia, MI

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Sweet Tea Fried Chicken Tenders with Coconut Oil

Sweet Tea Fried Chicken Tenders with Coconut Oil Recipe

photo by recipe author

Servings: 5
Preparation Time: 45 minutes

3 lbs white meat chicken, cut into tenders
1 gallon sweet tea
2 eggs
2 cups panko bread crumbs*
2 tablespoons garlic salt
4 tablespoons parmesan cheese
1 quart virgin coconut oil

You will marinate the chicken tenders for at least 8 hours (I usually do 24 hours). Drain all sweet tea off of the tenders.

Mix the two eggs together well in one bowl for the egg wash. Mix panko, garlic salt and parmesan together in another bowl.

Dip each tender in the egg wash and let extra drip off then dip each tender in the bread crumb mixture.

Fry about 5 tenders at a time in a skillet with the virgin coconut oil for about 4 minutes on each side. Place chicken on a plate covered with paper towels to drain excess oil.

Serve with your favorite sides and dips for a delicious healthy friend chicken dinner.

*If gluten free, use gluten free breadcrumbs.

Recipe submitted by Lanie, Temple, TX

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Carrot Soufflé

Carrot Souffle Recipe

photo by recipe author

Servings: 6
Preparation Time: 20 minutes

7 cups chopped carrots (about 2 lbs)
1/3 cup honey
1/4 cup sour cream
3 tablespoons flour
2 tablespoon coconut oil
1 teaspoon baking powder
1 teaspoon vanilla extract
1/4 teaspoon salt
3 large eggs, lightly beaten

1. Preheat oven to 350 ºF.

2. Oil/butter a 2 quart baking dish.

3. Cook carrots in boiling water for 10-15 minutes until very tender; drain.

4. Place cooked carrots in food processor (be careful, carrots will be hot) and process until smooth. Can also use a potato ricer.

5. Add remaining ingredients and process until mixed.

6. Spoon into prepared pan.

7. Bake for 40 minutes. Souffle should be puffed and set.

Recipe submitted by Katei, Cincinnati, OH

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Pumpkin Pie Coconut Flour Pancakes

Pumpkin Pie Coconut Flour Pancakes Recipe

photo by recipe author

Servings: 6
Preparation Time: 20 minutes

1/4 cup coconut flour
4 pastured eggs
1/4 cup pumpkin puree
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
1 tablespoon raw honey
Whipped pastured cream or coconut cream – optional

Mix flour and eggs in a medium-sized bowl and blend well. Add all other ingredients, mix and let sit for at least 5 minutes. Check for clumps and break up with a fork.

Heat and grease griddle with butter or coconut oil. Ladle small amounts of batter onto griddle – make 2-inch pancakes for best results. Cook about 2 minutes on each side or until golden brown.

Serve with maple syrup or homemade whipped cream (dairy or coconut milk).

Recipe submitted by Sarah, Cherry Hill, NJ

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