Seared Tilapia & Salad with Pumpkin Dressing

Tilapia is quite versatile and can be enjoyed many different ways.  Here’s a pumpkin-flavoured dish to put some kick into your white fish!  As a colleague of mine recently discovered, fish is quite delish if you know how to flavour it.


Creamy Pumpkin Seed Dressing:

  • 1/4 cup white wine
  • 2 teaspoons Dijon mustard
  • 1/2 onion, finely chopped
  • 2 teaspoons finely chopped fresh thyme leaves
  • 2 egg yolks
  • 1/4 cup pumpkin seed oil or extra-virgin olive oil
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon ice water, if needed
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup pumpkin seeds, toasted lightly in oven


  • 1/4 cup coconut flour
  • 2 eggs, beaten
  • 2 cups rye bread crumbs
  • 5 (6 ounce) tilapia fillets
  • 3 tablespoons extra-virgin olive oil
  • 1/2 lemon, cut into wedges


  • enough greens for 5 people (10 cups or more), washed and dried well, torn
  • 1/2 cup pomegranate seeds (optional)


  1. In food processor, place the vinegar, mustard, onion, thyme and egg yolks. Chop until smooth.  Add pumpkin seed oil and olive oil, 1 tablespoon at a time. If the mixture gets too thick, add the 1 tablespoon ice water. Season with the salt and pepper. Stir in pumpkin seeds. Refrigerate while making tilapia.
  2. Place the flour, 2 eggs and the bread crumbs in 3 separate shallow dishes. Dip each fillet in flour then in eggs and finally, dredge on both sides in bread crumbs, shaking off the excess.
  3. Heat 2 skillets over high heat. Divide 3 tablespoons olive oil evenly between skillets. When hot, add the fish; reduce heat to medium, and cook until nicely browned, about 5 minutes. Turn fish and cook on the second side until the fish is done throughout (test with a fork), about 4 minutes, depending on thickness.
  4. Transfer the fish to 5 individual plates. Garnish with the lemon wedges. Toss the lettuce with a portion of the dressing & divide among plates of fish. Spoon some of the additional dressing over the fish; sprinkle pomegranate seeds over all, and enjoy.


~Live Inspired~!