How To Make Pumpkin Seed Encrusted Baked Tilapia
This baked tilapia recipe is a filling meal made with tilapia filets topped with crushed pumpkin seeds, seasonings, and panko breadcrumbs.
Serves:
Ingredients
- 2tbsppumpkin seeds,raw, unsalted
- 2tbsppanko crumbs
- 1tspdry parsley
- course salt,such as kosher
- pepper,fresh cracked
- 4pcstilapia filets,5.5 ounce each
- 1tspolive oil
- 2garlic cloves,crushed
- Olive oil spray
Instructions
-
Grind the pumpkin seeds in a food processor or coffee grinder.
-
Combine crushed pumpkin seeds, panko, parsley, a pinch of salt, and fresh pepper and set aside.
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Preheat oven to 400 degrees F.
-
Line a baking sheet with foil for easy cleanup.
-
Drizzle 1/4 teaspoon of oil on each tilapia filet.
-
Rub over fish to coat, season with salt and pepper, and top with crushed garlic.
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Add crumbs to the top, mist with a little oil, and place in the center of the oven.
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Bake for 15 minutes or until fish is cooked through, then broil for 1 to 2 minutes or until crumbs are golden.
Nutrition
- Calories:Â 236.07kcal
- Fat:Â 10.41g
- Saturated Fat:Â 2.07g
- Trans Fat:Â 0.00g
- Monounsaturated Fat:Â 5.56g
- Polyunsaturated Fat:Â 2.03g
- Carbohydrates:Â 2.59g
- Fiber:Â 0.48g
- Sugar:Â 0.14g
- Protein:Â 33.68g
- Cholesterol:Â 80.00mg
- Sodium:Â 404.32mg
- Calcium:Â 27.14mg
- Potassium:Â 530.59mg
- Iron:Â 1.40mg
- Vitamin A: 1.50µg
- Vitamin C:Â 0.96mg
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