Oct 18, 2011

Pumpkin Seed Encrusted Baked Tilapia



Tilapia filets topped with crushed pumpkin seeds, panko, and seasonings, then baked until golden. I served this with roasted broccoli rabe but this would also be great with rice with spinach, or roasted broccoli with smashed garlic. This is super easy to make and is ready in less than 30 minutes.

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.

I had some pumpkin seeds left over from my pumpkin bread (which by the way had a typo on the baking soda, if anyone made the pumpkin bread, I apologize, the correct amount is now listed) you could swap the pumpkin seeds with any nut you have on hand, I think pistachios would also be great.

Pumpkin Seed Encrusted Baked Tilapia
Skinnytaste.com
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)

Ingredients:
  • 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
  • olive oil spray (I used my Misto)

Directions:


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).

27 comments :

  1. What a super idea, very inventive.

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  2. HI Gina! This looks so good, but my husband refuses to eat tilapia. Would this be ok with Orange Roughy?

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  3. Hi Gina, Do you have a recipe for pumpkin oatmeal?

    This looks delish!

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  4. Julie, this would be great with any white fish.

    I have a healthy pumpkin oatmeal shake really popular!

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  5. Making this next week, love tilapia!!

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  6. Just made your pumpkin bread and had some pumpkin seeds leftover too! And I have frozen tilapia in the freezer.. too perfect! Thanks for all your recipes.. I've tried so many and love them all!!

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  7. Gina I love this idea. I'm always happy with tilapia for dinner!

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  8. anyone have a link or two for a low point sauce for white fish? Thanks in advance!

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  9. Gina, have you ever used Chia Seeds in any of your recipes. Had never heard of these until today and they sound really healthy plus an excellent substitution for butter!

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  10. sounds yummy! Daughter has gluten/wheat allergy- any sub for panko breadcrumbs? More seeds perhaps??

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  11. Very recently started having Tilapia and just loved it...have to try ur dish it looks very tempting

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  12. Hi Gina - Do you think this would work w/o the breadcrumbs? Thanks!

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  13. I've never used chia seeds, although I have them!

    Sure, mure seeds can replace the panko, it might increase the points. Or perhaps cornflake crumbs would work.

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  14. This is nice blog and its very nice recipe .I love it, thanks for sharing this blog.....
    Gluten Free Recipes

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  15. This might be a stupid question, but I'm a recent pumpkin-lovin' convert, if I use seeds from a fresh pumpkin, do I need to shell them before grinding them up or can I just leave them whole and dried out? Thanks!

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  16. So I didn't have any pumpkin seeds handy, but I did have some pecans...followed the recipe otherwise and it was FAB!!! Served w/ some roasted brussels sprouts. Wonderful fall meal that I will be making again! Thanks!!!! michele

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  17. The pumpkin seeds are hulled. Any nut would work, o bet it was great with Pecans!

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  18. This is going to be my new substitute for breading. I made it last night with roasted brussel sprouts and it was so fresh and amazing! A much needed recovery from Thanksgiving.

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  19. Made this recipe for dinner tonight. It was great!

    I used sunflower seeds instead of pumpkin, since that was what I had on hand, and it was great.

    Thanks!

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  20. I was getting tired of tilapia but made this and fell in love again! Delicious!

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  21. Could I make this with salmon? Thanks!

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  22. This was the best fish I've ever made at home!! Thank you!!

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  23. Just wanted to say thank you for all that you do. I made this for my daughter and I the other night. Only difference was i used almonds instead of of pumpkin. it was absolutely wonderful!! Thanks again!

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  24. Great, simple recipe But... I would STRONGLY suggest researching tilapia (how and where its farmed) before eating it. depending on where you live there are much better options IMHO !

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  25. I made this tonight as a replacement for Fish and chips. I only had walnuts, so that is what I used and so far it smells heavenly! With baked fries and a salad, I think this will be a perfect weeknight meal.

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  26. This was so easy and good. I followed the recipe exactly, with the pumpkin seeds and timing and everything was spot-on. My dad, who considers himself something of a fish connoisseur, said that it was definitely a repeat, which is high praise from him indeed!

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  27. This sounds so yummy! Making it tonight, was wondering if I could substitute either walnuts or almonds?

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