Coconut-Oil Poached Whitefish with Asian-Pear Slaw

Coconut-Oil Poached Whitefish with Asian-Pear Slaw is a light and delicious way to cook tilapia or any whitefish. The idea is to cook the fish slowly, over low heat, with a generous quantity of cooking fat—butter, if you are butter poaching—or coconut oil in this case. When cooked, the fish is tender but firm and the flavor of the cooking oil permeates it throughout.

Featured Ingredients

Asian pears are one of the top food sources of polyphenols, which is why they are over 4 times more nutrient-dense than regular pears.

Carrots are a top food source carotenoids, which are a diverse group of fat-soluble phytonutrients responsible for giving fruits and vegetables vibrant red, orange, and yellow pigmentation. High dietary intake of carotenoids reduces risk of cardiovascular disease, type 2 diabetes, obesity, osteoporosis, many forms of cancer, age-related macular degeneration and cataracts.

Per ounce, sesame seeds deliver at least 10% or more of the daily value of 17 different nutrients! They are a top 25 food source of phytosterols (#6), copper (#13), linoleic acid (#14), magnesium (#16), and calcium (#25).

Asian Pear Nutrients

Carrot Nutrients

Sesame Seed Nutrients

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

• 1 medium Asian pear
• 1 large carrot
• 1 tablespoon coconut water vinegar
• 1 teaspoon sesame oil
• 1 tablespoon sesame seeds

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.