Dinner
Pumpkin Seed Encrusted Baked Tilapia
Crunchy pumpkin seeds and panko form a golden crust over the tilapia, delivering nutty flavor and satisfying bite with each forkful. Olive oil and crushed garlic keep the fish tender and fragrant underneath.
- Total
- 27 min
- Prep
- 10 min
- Cook
- 17 min
- Serves
- 4
Nutrition per Serving
- Calories
- 185
- Protein
- 31g
- Carbs
- 2g
- Fat
- 6g
- Fiber
- 0g
- Sugar
- 0g
- Sodium
- 67mg
Ingredients
- 2 tbsp raw (unsalted pumpkin seeds)
- 2 tbsp panko crumbs
- 1 tsp dry parsley
- course salt such as kosher
- fresh cracked pepper
- 4 pieces 5.5 oz each tilapia filets
- 1 tsp olive oil
- 2 clove garlic (crushed)
- olive oil spray
Instructions
- Grind the pumpkin seeds in a food processor or coffee grinder.
- Combine crushed pumpkin seeds, panko, parsley, pinch of salt and fresh pepper and set aside.
- Preheat oven to 400°.
- Line a baking sheet with foil for easy clean up.
- Drizzle 1/4 tsp oil on each tilapia filet.
- Rub over fish to coat, season with salt and pepper and top with crushed garlic.
- Add crumbs to the top, mist with a little oil and place in the center of the oven.
- Bake for 15 minutes or until fish is cooked through, then broil for 1 - 2 minutes, or until crumbs are golden (be careful not to burn).