Sunflower Seed Crusted Tilapia

Sunflower Seed Crusted Tilapia

Sunflower Seed Crusted Tilapia


4 servings


  • ½ teaspoons black pepper
  • 2 teaspoons lemon zest, divided
  • 1 tablespoon black garlic, minced (or substitute 1 teaspoon regular garlic, minced)
  • 3 tablespoons Chosen Foods Black Garlic Avocado Mayo
  • 4 (4-ounce) filets tilapia
  • cup raw sunflower seeds
  • 8 cups (about 1 bunch) mustard greens, roughly chopped
  • 2 tablespoons Chosen Foods Avocado Oil
  • ½ teaspoons sea salt
  • 1 lemon (4 wedges)


  1. Heat oven to 425 F.

  2. In a small bowl blend black pepper, 1 ½ teaspoons lemon zest, garlic and mayo. 

  3. Coat top side of tilapia filets with mayo mixture, using the back of a tablespoon or spatula. 

  4. Coarsely grind the sunflower seeds in a food processor, taking care not to grind them too finely. Press sunflower seeds onto the top sides of the fish filets so that they stick and form a crust.

  5. Wash mustard greens and spin in salad spinner to remove as much moisture as possible. 

  6. Put the greens in a bowl and sprinkle with avocado oil and salt. Use your hands to combine and make sure the greens are completely coated with oil.

  7. Using a baking sheet, spread mustard greens and top with coated filets. Bake 10-12 minutes, or until fish is firm and sunflower seeds have started to brown.

  8. Transfer to a serving platter, arranging the fish on top of greens. Sprinkle with ½ teaspoon lemon zest. Serve with lemon wedges.

* Recipes created for given quantity. Changes to quantities are for planning purposes only and have not been tested.