Pumpkin Seed Crusted Baked Tilapia

Do you still have any pumpkins on your porch? Yes? Good. Go bring one in, cut it open, and roast the seeds. Not only are pumpkin seeds packed with good things for you, they are also delicious in this recipe.

INGREDIENTS

• 2 tbsp raw, unsalted roasted pumpkin seeds (if you don't know how to make your own, directions are at the bottom)
  
• 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

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).

For roasted seeds: This is a great way to enjoy pumpkin seeds- even if you're not doing this recipe. Pull the seeds out of the pumpkin, rinse off and the 'gunk', and spread onto a baking pan. Lightly salt. Bake for 10 minutes on 350. Turn seeds once and cook an additional 10 minutes.

VERDICT

This. Is. Delicious.

I'm still trying to figure out how I can preserve pumpkin seeds year round so I can make this recipe in other seasons aside from fall.

The panko & pumpkin seed topping is crispy and delicious. Go cut open that last pumpkin. You'll be glad you did!

NUTRITION

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)