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Coconut-Oil Poached Whitefish with Asian-Pear Slaw

Nutrivore Score: 460
Servings 3
Calories 273kcal
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Ingredients

For the Asian Pear Slaw

For the Coconut Oil-Poached Whitefish

  • 18 ounces tilapia fillets (three 6 oz tilapia fillets)
  • 1/2 cup coconut oil (or enough for 1/4 inch deep in pan)
  • 1 pinch salt

Instructions

For the Asian Pear Slaw

  • Finely julienne Asian pear and carrot using a mandolin slicer or sharp knife. I cut my carrot into thirds before julienning them, so the pieces would not be much longer than the Asian pear pieces. You should end up with a 50-50 mix of Asian pear and carrot, approximately 3-4 loosely packed cups. (A julienne cut is like a long matchstick).
  • Toss julienned Asian pear and carrot with vinegar, sesame oil and sesame seeds, if using.  Let marinate at room temperature for 20 minutes (or longer in the fridge).

For the Oil Poached Whitefish

  • Heat coconut oil and salt over medium-low heat until hot, just starting to bubble but not a rolling simmering. Add tilapia to the pan.
  • Cover and cook until the top edges of the fish are opaque, 10-12 minutes. Flip each piece of fish. Cook another 8-10 minutes until the fish is fully cooked and opaque throughout.
  • Serve with Asian pear slaw.

Nutrition

Nutrition Facts
Coconut-Oil Poached Whitefish with Asian-Pear Slaw
Amount per Serving
Calories
273
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
2
g
Cholesterol
 
85
mg
28
%
Sodium
 
119
mg
5
%
Potassium
 
672
mg
19
%
Carbohydrates
 
12
g
4
%
Fiber
 
3
g
13
%
Sugar
 
7
g
8
%
Protein
 
35
g
70
%
Vitamin A
 
4025
IU
81
%
Vitamin C
 
4
mg
5
%
Calcium
 
56
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.