Photo: Anna Pelzer
Seared Lemon Pepper Tilapia with Creamy Pumpkin Seed Vinaigrette Salad topped with Pomegranate Seeds
22 ingredients
35 min
6 servings
openrecipes
"Lemon pepper tilapia fillets are served with a crisp butter lettuce salad tossed with bright pomegranate seeds in homemade pumpkin seed vinaigrette."
Estimated Nutrition (whole recipe, rough)
1074
Calories
43g
Protein
46g
Fat
121g
Carbs
Counts 14 of 19 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Pomegranate | 1/2 cup seeds (87g) | 72 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Shallot | 1 tbsp minced (10g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Seed | not in our table | 0 |
| Champagne | not in our table | 0 |
| Water | not in our table | 0 |
| Salad | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Creamy Pumpkin Seed Dressing:
- 1/4 cup champagne vinegar (or other high-quality white wine vinegar)
- 2 teaspoons Dijon mustard
- 1/2 shallot, finely chopped
- 2 teaspoons finely chopped fresh thyme leaves
- 2 egg yolks, from pasteurized eggs
- 1 cup pumpkin seed oil or extra-virgin olive oil
- 1 cup extra-virgin olive oil
- 1 tablespoon ice water, if needed
- 1/2 teaspoon sea salt, preferably gray salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 cup pumpkin seeds, toasted lightly in oven
- Tilapia:
- 1/3 cup all-purpose flour
- 2 eggs, beaten
- 2 cups Progresso® lemon pepper Panko crispy bread crumbs
- 6 (6 ounce) tilapia fillets
- 3 tablespoons extra-virgin olive oil
- 1/2 lemon, cut into wedges
- Salad:
- 3 small heads of butter lettuce, washed and dried well, torn
- 1/2 cup pomegranate seeds
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes