Healthy Dinner under 440 calories: Coconut Tilapia with Apricot Dipping Sauce

I’ve been making an effort to start cooking more and have been pleasantly surprised at my actual ability to do so! I found this recipe on AllRecipes and modified it a bit (took out the bread crumbs, egg, and baked it instead of fried) to make it super healthy! It came out delicious! And with everything else the entire meal is only 439 calories!

I just bought a bag of frozen Tilapia that comes in 4oz portions – varying brands may have different cooking suggestions, here’s what I did.


  • frozen tilapia
  • coconut flakes
  • apricot jam
  • brown mustard
  • frozen veggies
  • minute brown rice


Preheat oven to 425 degrees. Grease pan (I used a glass Pyrex pan) with pam and place in tilapia. Cover with 2-3 tablespoons of coconut flakes, bake 16-18 minutes or until baked through and tender to the touch of a fork (should break in half easily)

Cook frozen veggies and 1/2 cup brown minute rice as directed. (I always use chicken broth instead of water with the rice, it adds a lot of flavor and only a few calories)

Mix 2 tablespoons of apricot jam with 1 tablespoon of brown mustard.

Serve and enjoy!

I also made a second portion for my lunch tomorrow. It’s like a homemade lean cuisine meal! 😉


14 thoughts on “Healthy Dinner under 440 calories: Coconut Tilapia with Apricot Dipping Sauce

  1. Pingback: Grocery Shopping to get yourself in gear « sarahdoesfitness

  2. Pingback: Grocery Shopping 101 | Fit Cupcake

  3. Men and women who regularly have their first foods before eight in the morning tend
    to be healthier than men and women who skip that important first food of the day.
    “Gregory’s favorite” is quickly becoming “Everyone’s” Favorite”. The main course was wild mushroom lasagna with Quattro formaggios, finished with a delicate truffle b.


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