• On Oct, 08, 2024
•  ladyrecipes
•  Recipes

184.5 Cals 31.3 Protein 2.3 Carbs 5.9 Fats
PREP TIME:
10 mins
COOK TIME:
17 mins
TOTAL TIME:
27 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:American
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.
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
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).
Serving: 1tilapia filet, Calories: 184.5kcal, Carbohydrates: 2.3g, Protein: 31.3g, Fat: 5.9g, Saturated Fat: 1.2g, Cholesterol: 64mg, Sodium: 67.1mg, Fiber: 0.2g, Sugar: 0.1gBlue Smart Points:1Green Smart Points:3Purple Smart Points:1Points +:5