Crispy Lemon Pepper Tilapia with Pumpkin Seed Vinaigrette
Indulge in this delightful Crispy Lemon Pepper Tilapia accompanied by a creamy and nutty pumpkin seed vinaigrette. This dish not only boasts a golden-brown tilapia fillet, seasoned with zesty lemon pepper, but it's also elevated by a homemade vinaigrette that's rich with the flavor of toasted pumpkin seeds and fresh herbs. Perfect for a fresh salad, the vinaigrette adds a unique twist that complements the juicy tilapia. Serve it over a bed of crisp butter lettuce and finish with a sprinkle of vibrant pomegranate seeds for a touch of sweetness and color. Enjoy this dish as a lovely dinner offering to impress family and friends or for a special gathering.
N/A
Servings
400
Calories
19
Ingredients
Ingredients
Champagne vinegar
1/4 cup (High-quality white wine vinegar can be used as a substitute.)
Dijon mustard
2 teaspoons (Prepare for blending.)
Shallot
1/2 (Finely chopped.)
Fresh thyme leaves
2 teaspoons (Finely chopped.)
Egg yolks
2 (From pasteurized eggs.)
Pumpkin seed oil
1 cup (Alternatively, use extra virgin olive oil.)
Extra virgin olive oil
1 cup (For blending.)
Ice water
1 tablespoon (As needed for consistency.)
Sea salt
1/2 teaspoon (Preferably gray salt.)
Black pepper
1/4 teaspoon (Freshly ground.)
Pumpkin seeds
1/4 cup (Toasted lightly in the oven.)
All-purpose flour
1/3 cup (For dredging.)
Eggs
2 (Beaten for coating.)
Lemon pepper panko bread crumbs
2 cups (Progresso® brand recommended.)
Tilapia fillets
6 (5 to 6 oz each) (Fresh.)
Extra virgin olive oil
3 tablespoons (For cooking.)
Lemon
1/2 (Cut into 6 wedges.)
Butter lettuce
3 small heads (Washed and dried, torn into pieces.)
Pomegranate seeds
1/2 cup (For garnish.)
Instructions
1
Begin by preparing the creamy pumpkin seed vinaigrette. In a food processor, add the champagne vinegar, Dijon mustard, finely chopped shallot, fresh thyme, and pasteurized egg yolks. Process until smooth.
2
With the food processor running, slowly drizzle in the pumpkin seed oil, followed by the extra virgin olive oil, adding one tablespoon at a time until fully incorporated. If the vinaigrette becomes too thick, add the ice water to achieve a smoother consistency. Season the blend with sea salt and freshly ground black pepper, and fold in the lightly toasted pumpkin seeds. Chill the vinaigrette in the refrigerator until ready to serve.
3
Prepare the tilapia fillets by setting up a dredging station with three shallow dishes: one with flour, one with beaten eggs, and one with panko bread crumbs. Dip each fillet first in the flour, ensuring an even coating, then in the beaten eggs, and finally, dredge both sides in the panko bread crumbs to achieve a crispy exterior.
4
In two large skillets, heat the olive oil over high heat and evenly distribute 3 tablespoons between the skillets. Once the oil is hot, gently add the breaded tilapia fillets. Reduce the heat to medium and cook for about 5 minutes until the bottom is golden brown.
5
Carefully flip the fillets and cook for an additional 4 minutes on the other side, or until the fish flakes easily when tested with a fork.
6
To serve, transfer the cooked tilapia fillets to individual plates. Garnish with lemon wedges. Toss the butter lettuce with a portion of the chilled pumpkin seed vinaigrette, and arrange it around the fish on each plate. Drizzle extra vinaigrette over the tilapia and finish with a sprinkle of pomegranate seeds for a festive and flavorful presentation. Enjoy your meal!
Nutrition Information
33g
Fat
13g
Carbs
20g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Crispy Lemon Pepper Tilapia with Pumpkin Seed Vinaigrette?
It is a dish featuring golden-brown tilapia fillets seasoned with lemon pepper and served with a creamy, nutty vinaigrette made from toasted pumpkin seeds.
How many calories are in this recipe?
There are approximately 400 calories per serving.
What is the protein content of the tilapia dish?
Each serving contains 20 grams of protein.
How much fat is in this recipe?
This dish contains 33 grams of fat per serving.
What type of vinegar is used for the pumpkin seed vinaigrette?
The recipe calls for 1/4 cup of champagne vinegar, though white wine vinegar can be used as a substitute.
Do I need a food processor for this recipe?
Yes, a food processor is used to blend the vinaigrette ingredients into a smooth, creamy consistency.
Why are egg yolks used in the dressing?
Egg yolks act as an emulsifier to create a thick and creamy texture for the vinaigrette.
Should the eggs used in the vinaigrette be pasteurized?
Yes, the recipe specifies using pasteurized egg yolks since they are not cooked in the dressing.
What can I use if I don't have pumpkin seed oil?
You can substitute the pumpkin seed oil with extra virgin olive oil.
How do I adjust the consistency of the vinaigrette if it is too thick?
You can add one tablespoon of ice water to achieve a smoother and thinner consistency.
How are the pumpkin seeds prepared?
The pumpkin seeds should be lightly toasted in the oven before being folded into the vinaigrette.
What are the three steps for dredging the tilapia?
First, dip the fillet in flour, then in beaten eggs, and finally in lemon pepper panko bread crumbs.
Which brand of bread crumbs is recommended?
The recipe recommends using Progresso brand lemon pepper panko bread crumbs.
How much flour is required for the coating?
You will need 1/3 cup of all-purpose flour for the dredging station.
How long does the tilapia take to cook?
The fish takes about 5 minutes on the first side and 4 minutes on the second side.
What heat setting should be used for frying the fish?
Heat the oil on high heat initially, then reduce to medium once the fillets are added to the skillet.
How can I tell when the tilapia is finished cooking?
The tilapia is done when the exterior is golden brown and the fish flakes easily when tested with a fork.
What type of lettuce is served with this dish?
The recipe suggests using three small heads of washed and dried butter lettuce.
What is used as a final garnish?
The dish is finished with a sprinkle of 1/2 cup of pomegranate seeds for sweetness and color.
Are there any fresh herbs in the vinaigrette?
Yes, the vinaigrette includes 2 teaspoons of finely chopped fresh thyme leaves.
How many tilapia fillets does this recipe use?
The recipe uses six tilapia fillets, each weighing between 5 to 6 ounces.
What size should the shallot be for the dressing?
The recipe uses half of a shallot, which should be finely chopped.
How much pumpkin seed oil is required?
The vinaigrette requires 1 cup of pumpkin seed oil.
Can I serve this as an appetizer?
Yes, while it is a great dinner entree, it is also tagged as a suitable appetizer for special gatherings.
What provides the lemon flavor in the breading?
The lemon flavor comes from the specific lemon pepper panko bread crumbs used for coating.
Is there any sugar in this recipe?
The nutritional data provided lists the sugar content as null, indicating no added sugars.
How much carbohydrate is in a serving?
There are 13 grams of carbohydrates per serving.
Should the vinaigrette be served warm or cold?
The vinaigrette should be chilled in the refrigerator until you are ready to serve the meal.
How is the lemon served with the fish?
The lemon is cut into six wedges and used as a garnish for each individual plate.
What is the total number of ingredients in this recipe?
There are 19 individual ingredients listed for this dish.