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
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Grind the pumpkin seeds in a food processor or coffee grinder.
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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.
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Line a baking sheet with foil for easy cleanup.
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Drizzle 1/4 teaspoon of oil on each tilapia filet.
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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: 236.07kcal
- Fat: 10.41g
- Saturated Fat: 2.07g
- Trans Fat: 0.00g
- Monounsaturated Fat: 5.56g
- Polyunsaturated Fat: 2.03g
- Carbohydrates: 2.59g
- Fiber: 0.48g
- Sugar: 0.14g
- Protein: 33.68g
- Cholesterol: 80.00mg
- Sodium: 404.32mg
- Calcium: 27.14mg
- Potassium: 530.59mg
- Iron: 1.40mg
- Vitamin A: 1.50µg
- Vitamin C: 0.96mg
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