#FoodieFriday: Herb Crusted Tilapia & Dairy Free Sweet Potato Mash – Paleo Recipe

Hey friends!

Sorry I missed a few #FoodieFriday posts, life happened! That aside, today I’m bringing you a paleo recipe. And, to make up for the brief absence of #FoodieFriday, I put together a 3-in-1 post with 3 versatile recipes that can be used together to make one fantastic meal, or used in other ways.

Now, I don’t follow a paleo diet by any means – I just try to eat as well as possible. However, I do have a few readers that had asked for a more paleo friendly recipe every now and then so here we are. I essentially put this baby together without any grains, processed foods, and dairy. It was highly satisfying and incredibly tasty, and I would absolutely make this again.

Herb Crusted Tilapia


  • Tilapia filets (2-3)
  • Minced garlic
  • dried herb mix made up of equal parts of: basil, marjoram, oregano, rosemary, thyme
  • chilli flakes (optional)
  • salt & pepper
  • olive oil


  • Preheat your oven to 425 degrees
  • Pat your fish down with a paper towel to remove any excess dampness
  • Drizzle a little bit of olive oil onto your fish
  • Get your dried herbs and rub down the top of your fish and create an herb crust
  • Sprinkle some salt on your seasoned fish and a generous amount of coarsely ground pepper
  • Drizzle some olive oil on the bottom of a non stick pan and place your filets on your pan
  • Bake, uncovered, at 425° for 10-15 minutes or until fish flakes easily with a fork
  • Serve hot, over top of sweet potato mash

(paleo friendly ✓)


Sweet Potato Mash


  • 4-5 sweet potatoes
  • salt
  • 1-1/2 cups of creamy garlic coconut sauce


  • Bring a pot of salted water to a boil and toss in your potatoes. The water should cover your potatoes.
  • Once your potatoes are boiled through, take them out and cool them under cold running water. Peeling your potatoes should be much easier now.
  • Once you’ve peeled your potatoes, start to mash them. Have your creamy garlic coconut sauce simmering on the stove at this point.
  • Stir your garlic coconut sauce into your sweet potato mash
  • Serve warm alongside main of choice (herb crusted tilapia in this case)

(paleo friendly ✓)

Creamy Garlic Coconut Sauce


  • 2 cans of coconut milk
  • minced garlic
  • minced onion
  • salt
  • pepper
  • dry herb blend of basil, marjoram, oregano, rosemary, thyme
  • olive oil


  • Get a sauce pan heated up with some olive oil (enough to coat your garlic and onion)
  • Caramelize your onions on medium to low heat
  • Throw in a generous amount of minced garlic and cook it until it is a beautiful golden brown (DO NOT BURN THEM!!)
  • Bring the heat up to medium and pour in two cans of coconut milk
  • Throw in your spices and bring to an intense simmer
  • Once your sauce is bubbling up, turn it down to low and let it cook low and slow
  • Taste test! This step is crucial as you want to make sure you are comfortable with the flavours in your sauce, some like it garlicky-er. Ya know? Do you.
  • Remove from heat and let cool
  • Once it has set for a few minutes, your sauce will thicken up. At this point you can use it immediately or store it in the fridge for up to a week. This sauce is a great vegan/dairy free alternative to an alfredo sauce; so you can use it in pasta based dishes and other dishes that would be great with a creamy sauce!! Oh versatility<3

(paleo friendly ✓)


So there you have it, 3 recipes in one post (that make for one freakin awesome meal). Let me know if you try this out and how you like it!

Until next time, good vibes always.

J xx.