Pumpkin Seed Encrusted Baked Tilapia
—·American
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 cloves garlic (crushed)
- olive oil spray
Instructions
8 steps
- 1
Grind the pumpkin seeds in a food processor or coffee grinder.
- 2
Combine crushed pumpkin seeds, panko, parsley, pinch of salt and fresh pepper and set aside.
- 3
Preheat oven to 400°.
- 4
Line a baking sheet with foil for easy clean up.
- 5
Drizzle 1/4 tsp oil on each tilapia filet.
- 6
Rub over fish to coat, season with salt and pepper and top with crushed garlic.
- 7
Add crumbs to the top, mist with a little oil and place in the center of the oven.
- 8
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).
15 min
Progress
0 / 8 steps
Nutrition
Per serving (based on 4 servings)
Calories
184cal
Protein
31.3g
Carbs
2.3g
Fat
5.9g
Fiber
0.2g
Sugar
0.1g
Sodium
67mg
Saturated Fat
1.2g
