Pumpkin Seed Encrusted Baked Tilapia
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.
Foto: Skinnytaste
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
Steps
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Grind the pumpkin seeds in a food processor or coffee grinder.
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Combine crushed pumpkin seeds, panko, parsley, pinch of salt and fresh pepper and set aside.
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Preheat oven to 400°.
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Line a baking sheet with foil for easy clean up.
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Drizzle 1/4 tsp oil on each tilapia filet.
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Rub over fish to coat, season with salt and pepper and top with crushed garlic.
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Add crumbs to the top, mist with a little oil and place in the center of the oven.
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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 Facts (per serving)
Macronutrients
*DV = Daily Value based on a 2,000 calorie diet
💰 Cost Estimate
📋 Price Breakdown (11% ingredients detected)
| Ingredient | Amount | Unit Price | Subtotal |
|---|---|---|---|
| raw | 2 tbsp | Rp 60.000/kg | Rp 1.800 |
| panko crumbs | 2 tbsp | - | - |
| dry parsley | 1 tsp | - | - |
| course salt such as kosher | - | - | - |
| fresh cracked pepper | - | - | - |
| 5.5 oz each tilapia filets | 4 pieces | - | - |
| olive oil | 1 tsp | - | - |
| garlic | 2 cloves | - | - |
| olive oil spray | - | - | - |
*Estimated market prices, may vary by region
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