Many of my friends, swear by the wholesale retail store Costco and shop there pretty regularly. I am also their standard member, courtesy of one of these friends with an executive membership. They get some cash-back rewards and I enjoy the membership for no fees. This kind of works for me, because I usually do one trip once a month to buy special items or a quarterly supply of nuts, seeds, and toilet paper. How much do you think, a family of three can purchase paper towels, laundry detergent, or packaged food? The only time I buy food in bulk is when I have to donate or have a gathering at my home.
Updated with video on YouTube and new pictures (originally posted April 2013)
On my recent trip to Costco, I did not get the things on my list, I thought to buy something so I bought frozen tilapia fillets. Of course, even this was in a package, more than I required so I shared with a family of fish lovers who eat this fish like potatoes. Tilapia is wonderful for a quick week night meal. I have cooked a few times and my family loves this recipe in particular. This is a very straight forward recipe and is the outcome of ideas collected from a bunch of recipes.
First, I moisten the fish fillets with lemon juice and season them with salt, black pepper, and garlic powder. Then, I lay them on foil and top them with a crunchy mixture of pumpkin seeds, Mesa Sunrise cereal, fresh oregano, and additional salt and pepper. Afterward, I give them a spritz of olive oil. The fish is then baked until the exterior is crisp and the inside is flaky. Finally, I broil them for a minute. This technique and the spraying of oil ensures that the tilapia becomes nice and crispy without frying.”
Since Tilapia has a firm, flaky, white flesh and a mild taste, it is almost treated as a vegetarian food in our house. If cooked properly it tastes great with some good sides. I paired it with sweet and spicy mango salsa and green beans, and millet. This was light, healthy, and a flavorful meal, yet warmly satisfying for spring and summer. And, it took no more than 30 minutes to feed my hungry family.
P.S. I often make mango salsa more than I required so that I can eat it the next day on my toast or add it to tacos 🙂
Ingredients
- 4 tilapia fillets
- 1/3 cup raw pumpkin seeds
- 1/4 -1/3 cup mesa sunrise cereal flakes (you can use any)
- 1tbsp lemon juice
- 1/2 tsp garlic powder
- 1 tsp oregano
- salt and pepper to taste
- Ingredients for mango salsa:
- 1 large mango, diced
- 1/4 red pepper,(1/2 cup) diced
- 1/8 red onion (1/4 cup) chopped
- 1 tbsp cilantro, finely chopped
- 2 tsp lemon juice
- 1/2 jalapeno, chopped
- salt and freshly ground black pepper
Instructions
- Preheat oven to 425°F. Spray a tinfoil lined baking sheet and set aside.
- Place fish fillets in a baking dish. Pour lemon juice over it. Season with salt, black pepper, and garlic powder on both sides.
- Place pumpkin seeds, in a chopper and pulse a few times. Then add cereal and pulse again pulse until the mixture is coarsely ground. Season to taste with salt and black pepper and oregano.
- Arrange the fish on prepared baking tray. Spoon Pepita mixture on each fillet, spread to cover the fish and pat lightly. Spray with olive oil.
- Bake for about 12 minutes or until they easily flake with a fork and edges are browning. Broil for a minute. To get the crust crispy.
- Combine the mango, red pepper, onion, jalapeno, and cilantro in a bowl.
- Add lemon juice, salt and pepper, and toss well.
- Serve crusted Tilapia with mango salsa on top.
Ansh | Spiceroots
Love those flavors. I will try them with some other fish. It’s still kind of like winter here with 10 inches of snow in forecast and mangoes look like a distant future :))
Balvinder
Hmmm, with so much snow you outside in April you do need to bring some spring flavors in your home. Try with any fish that you like.
Choc Chip Uru
This is a new flavour combo I have seen for fish and it looks like a winner 🙂
Cheers
Choc Chip Uru
Nava Krishnan
Something new yet something exciting and trilling. Nice crust, that from pumpkin seeds and flakes. Of course I can’t resist the mango salad for a complete meal with the fish.
Balvinder
That pumpkin crust is the highlight of the dish and mango salsa boost the crusted fish’s flavor more. simple and flavorful!
easyfoodsmith
Hi Balvinder! I have tried a nut crusted fish and it sure tastes great. Your versions sounds even crispier! Lovely clicks.
Jennifer Eloff
Oh yum, this sounds amazing! I love fish. The one I like the most lately is Swai (Ours is imported from Japan, I think). It is completely boneless and I love the texture.
Balvinder
Tilapia is also boneless and skinless. Never heard of swai fish.
anne
Bal , Costco ? Big bags of chocolate chips / nuts / dried fruits ? Swoon lol It’s near your place ? …… Love the crispy and nutty flavor of your fish . The mango salsa itself is so refreshing and very appetizing !
Balvinder
Anne, Costco is 2 minutes away from my house, its an interesting store but not the kind of store for my small family.
Mango salsa is always so refreshing anytime with anything.
Coffee and Crumpets
I love your idea of pumpkin crusted fish and the mango salsa. I will try this with my favourite fish.
Nazneen
yummychunklet
That’s an interesting coating for tilapia! I’ll have to try it!
Amelia
Hi Balvinder, your baked tilapia look awesome, very interesting recipe. Pumpkin seed is excellent, lots of health benefit.
Mango salsa look appetizing and refreshing, it sure pair very well with your baked fillet.
Have a great week ahead,regards.
Balvinder
We are a nut and seed loving family so I use it a lot. You are right mango salsa pairs well with this baked fillet. Glad that you liked it.
Whisk
Thanks for stopping by today. This is the first I am
seeing your blog. I put you on my food roll and will
be back again to see all your yummy foods.
As for mango, I love it. As for chocolate and garbanzo
bean flour, it worked well with the chocolate – thought
the bite too strong for Hubby. Though I fancy bitter.
Happy Cooking & Baking.
Balvinder
You were very quick to respond and you are on my list, too. I think all bean flours have strong taste and we also love it. Try roasting it next time when you use, that way the bitterness is reduced.
Whisk
That is most interesting. I never considered roasting the chickpea flour before baking.
Yes, I was on the computer working on coupons when your comment went through. Getting ready for a week of savings.
Liz
Really interesting idea. I usually have some Pepitas in the pantry too so if I find some nice fish at the market tomorrow I’ll give this a go – sounds really good.
Malti Sharma
Balvinder, I love that you make simple and healthy recipes. Will try this weekend, if not tilapia, definitely the mango salsa 🙂
Juliana
Yes, I love the tilapia from Costco, as a matter of fact I always have it in my freezer…I love the way you crusted with the seeds and cereal…looks delicious with the mango salsa Balvinder. I need to give this a try next time cooking tilapia.
Hope you are having a great week 🙂
Vicki Bensinger
Ooh this sounds delicious! This is right up my alley. I love tilapia, it’s so mild and coated with pumpkin seeds and then covered with a mango salsa sounds utterly delicious. I often munch on pumpkin seeds alone and eat mangoes often as well as adding them to smoothies. This is a keeper! Thanks for sharing.
Ambreen (Simply Sweet 'n Savory)
That looks so delicious with crispy coating & interesting flavors. Wonderful recipe!
Bam's Kitchen
I really love Tilapia as it is such a mild flavored fish. I love pumpkin seeds for the crunch and of course we are in mango season so perfect time for the salsa.
Lail | With A Spin
Very interesting. I love crispy fish dishes. Oh, and accompanying the fish with mango salsa, pure goodness.
Inger
I love seafood with fruit salsa! This looks amazing!