Pumpkin Seed Encrusted Baked Tilapia
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5
4 reviews
Excellent
Pumpkin Seed Encrusted Baked Tilapia
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Tilapia filets topped with crushed pumpkin seeds, panko and seasonings, then baked until golden. This is super easy to make and is ready in less than 30 minutes.
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Ingredients
- 2 tbsp raw (unsalted pumpkin seeds)
- 2 tbsp panko crumbs
- 1 tsp dried parsley
- salt coarse, such as kosher
- black pepper fresh cracked
- 4 pieces tilapia fillets 5.5 oz each
- 1 tsp olive oil
- 2 cloves garlic (crushed)
- olive oil I used my Misto, spray form
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).
Nutrition Information
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Serving
1tilapia filet
Calories
184.5kcal
(9%)
Carbohydrates
2.3g
(1%)
Protein
31.3g
(63%)
Fat
5.9g
(9%)
Saturated Fat
1.2g
(6%)
Cholesterol
64mg
(21%)
Sodium
67.1mg
(3%)
Fiber
0.2g
(1%)
Sugar
0.1g
(0%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 1845 kcal
% Daily Value*
| Serving | 1tilapia filet | |
| Calories | 184.5kcal | 9% |
| Carbohydrates | 2.3g | 1% |
| Protein | 31.3g | 63% |
| Fat | 5.9g | 9% |
| Saturated Fat | 1.2g | 6% |
| Cholesterol | 64mg | 21% |
| Sodium | 67.1mg | 3% |
| Fiber | 0.2g | 1% |
| Sugar | 0.1g | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
4 reviews
Excellent
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