Nut-crusted tilapia with acorn squash rings and pine nuts
Nut-crusted tilapia with acorn squash rings and pine nuts is a meal of mild, flaky fish coated in chopped cashews and pecans, served alongside tender roasted squash topped with pine nuts. The nuts add crunch and richness, while the squash brings a gentle sweetness.
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Ingredients
For the acorn squash
- 2 medium acorn squash
- 2 tablespoons olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ cup pine nuts
- 1 tablespoon maple syrup optional
For the tilapia
- 4 fillets tilapia fillets about 5–6 ounces each
- ½ cup unsalted cashews finely chopped
- ½ cup pecans finely chopped
- ¼ cup plain panko breadcrumbs
- 2 tablespoons Dijon mustard
- 1 tablespoon olive oil
- 1 teaspoon lemon zest
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 2 tablespoons parsley chopped fresh
- 1 lemon lemon cut into wedges
Instructions
- Preheat the oven to 400°F. Line two rimmed baking sheets with parchment paper.
- Wash and dry the squash. Using a sturdy, sharp knife on a stable cutting board, carefully trim off the ends and slice crosswise into ½-inch-thick rings. Scoop the seeds and stringy pulp from each ring. Leave the skin on; it helps the rings hold their shape.
- Brush both sides of the rings with the olive oil and season with salt and pepper. Arrange in a single layer on one baking sheet.
- Roast for 25–35 minutes, turning halfway through, until tender and lightly browned. If using maple syrup, brush it over the rings during the last 5 minutes.
- In a shallow bowl, combine the cashews, pecans, panko, olive oil, lemon zest, and garlic powder. Chop the nuts finely enough to adhere to the fish, but not into a paste.
- Pat the fillets dry with paper towels. Season with salt and pepper and place on the second baking sheet.
- Spread the Dijon mustard over the top of each fillet. Divide the nut mixture evenly among the fillets, pressing gently so it sticks.
- Once the squash has roasted for about 20 minutes, place the fish in the oven.
- Bake for 12–15 minutes, depending on thickness, until the thickest part of each fillet reaches 145°F and flakes easily with a fork. If the topping browns too quickly, cover loosely with foil.
- Meanwhile, place the pine nuts in a small dry skillet over medium-low heat. Toast for 2–4 minutes, stirring frequently, until lightly golden and fragrant. Transfer immediately to a plate to prevent burning.
- Divide the squash rings among four plates and sprinkle with the toasted pine nuts. Add one tilapia fillet to each plate. Garnish with parsley and serve with lemon wedges.
If the squash needs a few extra minutes, keep the cooked fish loosely covered while the squash finishes roasting.
Disclaimer
Some parts or all of recipe maybe AI-generated. Recipe pictures are examples of recipe and represent no affiliation with photographer.
Nutrition
Calories: 610kcal (31%)Carbohydrates: 37g (12%)Protein: 42g (84%)Fat: 36g (55%)Saturated Fat: 5g (31%)Polyunsaturated Fat: 9gMonounsaturated Fat: 19gCholesterol: 85mg (28%)Sodium: 790mg (34%)Potassium: 1521mg (43%)Fiber: 6g (25%)Sugar: 5g (6%)Vitamin A: 976IU (20%)Vitamin C: 28mg (34%)Calcium: 127mg (13%)Iron: 5mg (28%)
Disclaimer
Nutritional information for this recipe is an approximation and is not to be construed as medical advice.
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