Roasted Tilapia with Pumpkin and Sage
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This roasted tilapia with pumpkin and sage is one of my favorite weeknight dinners because it comes together in less than an hour. The delicate white fish pairs beautifully with autumn flavors, and tilapia is packed with lean protein and omega 3 fatty acids that are wonderful for heart health. What I love most is how simple it is to prepare, especially since everything roasts on one pan. The earthy sage and sweet pumpkin create such a comforting meal without requiring any fancy techniques or expensive ingredients.
Ella x
Ingredients
- 4tilapia fillets(about 6 oz each)
- ½ kgpumpkin or butternut squash(peeled, cubed into 3/4-inch pieces)
- 12fresh sage leaves(whole leaves)
- 3 tablespoonsolive oil
- 3 tablespoonsbutter
- 2shallots(thinly sliced)
- 3garlic cloves(minced)
- 237 mlpumpkin seeds(unsalted)
- 1 teaspoonsea salt
- 1 teaspoonblack pepper
- 2 tablespoonslemon juice
- 1 tablespoonfresh thyme(chopped)
Detail level
Instructions
- 1
Preheat oven to 400°F (200°C). On a large baking sheet, toss the pumpkin cubes with 2 tablespoons of olive oil, half the salt, and half the pepper. Spread in a single layer and roast for 15 minutes until starting to soften.
Tip: Cut pumpkin into uniform sizes so they cook evenly.
- 2
While pumpkin roasts, pat the tilapia fillets dry with paper towels and season both sides with remaining salt and pepper.
Tip: Dry fish ensures better browning and prevents sticking.
- 3
Heat the remaining 1 tablespoon olive oil in a large oven-safe skillet over medium-high heat. Add shallots and sauté for 2 minutes until softened, then add minced garlic and cook for 30 seconds.
Tip: Don't let garlic burn; it becomes bitter quickly.
- 4
Add the sage leaves to the skillet and cook for 1 minute until fragrant. Push the shallot-sage mixture to the sides of the pan.
Tip: Sage becomes crispy and releases its oils when toasted lightly.
- 5
Place tilapia fillets in the center of the skillet and sear for 2 minutes per side until lightly golden.
Tip: Handle fillets gently as tilapia is delicate and breaks easily.
- 6
Remove the pumpkin from the oven and add it to the skillet with the tilapia. Scatter the pumpkin seeds over the top and drizzle with lemon juice.
Tip: The pumpkin seeds will toast in the residual heat.
- 7
Transfer the entire skillet to the preheated oven and bake for 8-10 minutes until tilapia flakes easily with a fork.
Tip: Fish cooks quickly; check at 8 minutes to avoid overcooking.
- 8
Remove from oven and place the butter in the pan to melt over the residual heat. Sprinkle with fresh thyme and serve immediately straight from the skillet.
Tip: Brown butter adds nutty richness and complements both the pumpkin and sage.
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