Pumpkin Seed Crusted Tilapia

I KNOW I posted this recipe before.  It's a favorite of ours for this time of year.  But since I can't find it (and more importantly, GOOGLE can't seem to find it), I'm re-posting it now. 

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

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).


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)