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 (or olive oil poured delicately)
DIRECTIONS
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.
VERDICT
If you like seafood to any degree, you're going to love this. It's super crunchy and the pumpkin seeds are great for you.
Just a side note: there is a big difference between the pumpkin seeds you take out of your pumpkin at home and roast up and the raw seeds you can buy at the store in bulk. This recipe expects you to use the bulk kind. The kind that is already shelled. I didn't do that the first time I made the recipe. It was still good that way, but it's WAY easier to make it with the shelled bulk kind!
NUTRITION
Servings: 4 • Serving Size: 1 tilapia filet •
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)
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