Oven-Roasted Tilapia with Creamy Pumpkin Seed-Tomatillo Sauce

Oven-Roasted Tilapia with Creamy Pumpkin Seed-Tomatillo Sauce

Recipe provided by Ellie Krieger, Registered Dietitian and Host of Ellie’s Real Good Food

Serves 4.


6 fresh tomatillos (about 1 pound)
1 large poblano pepper, seeded and quartered
2 Tablespoons canola oil, divided
½ cup raw unsalted pumpkin seeds
5 peppercorns
2 whole allspice
½ teaspoon whole cumin seed
1 medium onion, chopped
4 cloves garlic, minced
1 cup fresh cilantro leaves
1 cup low-sodium chicken broth
1 medium jalapeno pepper, seeded and roughly chopped
½ teaspoon salt
4 Regal Springs Tilapia fillets
Olive Oil
Salt & Pepper, to taste


To prepare the Sauce:
Preheat the broiler. Remove the papery outer layer from the tomatillos then rinse them in warm water. Then pat them dry and cut them into quarters.

Toss the tomatillos and poblano pieces with 1 tablespoon of the oil, place on a baking sheet and broil on high 4 to 5 inches from the flame until charred and collapsed, stirring once or twice, about 10 minutes.

Meanwhile, heat a large skillet over a medium heat. Add the pumpkin seeds, peppercorns, allspice, and cumin seed and toast, stirring, until fragrant, 3-4 minutes. Transfer to a plate.

In the same pan, heat the remaining tablespoon of oil over a medium heat. Add the onions and cook until soft and translucent, about 3 minutes, add the garlic and cook for 30 seconds more.

Place the charred tomatillos and poblanos into a blender with the onions and garlic, cilantro, chicken broth, jalapeno, toasted seeds and spices and salt into a blender and blend on high until smooth.

To prepare the fish:
Brush tilapia fillets with olive oil and season with salt and pepper on each side. In a 375-degree oven, roast the fish on a oiled sheet pan for 20 minutes or until flaky.

To serve:
Plate the tilapia and spoon the sauce over the fish. Serve immediately.

*Can refrigerate or freeze extra sauce


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