Pumpkin Seed Encrusted Baked Tilapia Recipe
Raw pumpkin seeds are everywhere this time of year. My toddler loves to snack on them and I feel good knowing she is having a healthy snack packed with vitamins, iron and minerals. They also add a wonderful nutty texture and flavor to fish. I simply grind them and toss them with panko and seasoning, then top my fish, drizzle a little oil and bake.
Pumpkin Seed Encrusted Baked Tilapia
Servings: 4 • Serving Size: 1 tilapia filet • Old Points: 4 pts • Points+: 5 pts
Calories: 184.5 • Fat: 5.9 g • Protein: 31.3 g • Carb: 2.3 g • Fiber: 0.2 g • Sugar: 0.1
Sodium: 67.1 (without salt)
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
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).