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Baked Tilapia Recipe with Arugula Walnut Pesto & Breadcrumb Crust
This baked tilapia recipe went from plain to fantastic with an easy arugula walnut pesto topping. Healthy and packed with flavor!
Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4 Servings
Calories: 381 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
The Pesto:
- 2 cups arugula leaves
- ¼ cup raw walnuts lightly toasted
- 1 clove garlic minced
- ¼ cup finely grated Parmesan cheese
- ¼ cup extra-virgin olive oil
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
The Tilapia:
- 4 6 ounce each fillets tilapia
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ⅓ cup panko breadcrumbs
Instructions
The Pesto:
- In the bowl of a food processor or a blender, briefly pulse arugula leaves. Add chopped, toasted walnuts and minced garlic.
- Pulse several time until mixture is finely chopped, but still with some texture. Scrape down the sides of the bowl as necessary.
- Add finely grated Parmesan cheese, kosher salt and freshly ground black pepper.
- With the motor running, slowly pour in extra-virgin olive oil and run until combined.
Cup of Yum
The Tilapia:
- Preheat oven to 400 degrees F. Coat a baking dish with cooking spray.
- Lay the tilapia fillets in the baking dish and spread 1½ tablespoons pesto on top of each fillet.
- Season breadcrumbs with salt and pepper. Top the tilapia with the breadcrumbs.
- Bake until the tilapia is just cooked through, about 10 minutes. Serve.
Nutrition Information
Serving
1Topped Fillet
Calories
381kcal
(19%)
Carbohydrates
6g
(2%)
Protein
39g
(78%)
Fat
23g
(35%)
Saturated Fat
4g
(20%)
Cholesterol
91mg
(30%)
Sodium
515mg
(21%)
Potassium
593mg
(17%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
290IU
(6%)
Vitamin C
1.7mg
(2%)
Calcium
119mg
(12%)
Iron
1.7mg
(9%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 381
% Daily Value*
| Serving | 1Topped Fillet | |
| Calories | 381kcal | 19% |
| Carbohydrates | 6g | 2% |
| Protein | 39g | 78% |
| Fat | 23g | 35% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 91mg | 30% |
| Sodium | 515mg | 21% |
| Potassium | 593mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 290IU | 6% |
| Vitamin C | 1.7mg | 2% |
| Calcium | 119mg | 12% |
| Iron | 1.7mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.