Pumpkin Seeds Crusted Tilapia over Spinach Brown Rice


For the Tilapia:

4 tbsp , toasted, unsalted pumpkin seeds
4 tbsp Italian style panko crumbs
2 tsp dry parsley
course salt such as kosher
fresh cracked pepper
6-8 pieces tilapia filets
2 tsp olive oil
4 cloves garlic, minced
olive oil spray



Preheat oven to 400 degrees.

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.

With a pastry brush, brush each filet with olive oil. Season lightly with salt and pepper. lastly rub garlic on top of each filet.


Place filet, one at a time on top of crushed pumpkin seeds mixture with seasoned side down. While on top of mixture brush the top side with olive oil and top with garlic and flip, so now both sides have been crusted with pumpkin seed mixture.


Place all filets in an elevated cooling rack (on top of a lined cookie sheet) that you can use to bake in. I use this method to prevent fish from getting soggy.

Lower the temp in the oven to 350 degrees and bake the Tilapia for approximately 20-25 minutes. Until crust is golden brown.

For the Brown Rice


1 1/2 cups of cooked brown rice
Olive oil cooking spray
10oz package chopped frozen Spinach thawed


Heat a non stick skillet over low to medium heat. Spray olive oil lighty. Add thawed spinach and sautéed for about 3-5 minutes to warm well and pull apart.

In a large bowl, toss brown rice and spinach until well mixed.

Served on a platter as a bed for the Tilapia.

Enjoy!! 😋😋


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.