Seared Lemon Pepper Tilapia with Creamy Pumpkin Seed Vinaigrette Salad topped with Pomegranate Seeds

Seared Lemon Pepper Tilapia with Creamy Pumpkin Seed Vinaigrette Salad topped with Pomegranate Seeds

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"Lemon pepper tilapia fillets are served with a crisp butter lettuce salad tossed with bright pomegranate seeds in homemade pumpkin seed vinaigrette."
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40 m servings 1340 cals
Serving size has been adjusted!

Original recipe yields 6 servings



  • Calories:
  • 1340 kcal
  • 67%
  • Fat:
  • 101.9 g
  • 157%
  • Carbs:
  • 60.1g
  • 19%
  • Protein:
  • 46.4 g
  • 93%
  • Cholesterol:
  • 192 mg
  • 64%
  • Sodium:
  • 1457 mg
  • 58%

Based on a 2,000 calorie diet

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Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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  • Prep

  • Ready In

  1. In food processor, place the vinegar, mustard, shallot, thyme and pasteurized egg yolks. Cover; process until smooth. With the machine running, add the 1 cup pumpkin seed oil and then the 1 cup 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 6 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.


  • Note: Recipe makes 2 1/2 cups salad dressing. Nutrition information includes the entire amount of salad dressing, not all of which is used in this recipe.
  • Recipe created by Michael Chiarello for Progresso. Copyright 2010 Michael Chiarello.



This was amazing! I didn't make any changes to this dish. I was able to find the pumpkin seeds already toasted which cut down on my prep time. Word of warning give yourself some wiggle room o...

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