Pumpkin Seed Encrusted Baked Tilapia

Tilapia filets topped with crushed pumpkin seeds, panko, and seasonings, then baked until golden. I served this with roasted broccoli rabe but this would also be great with rice with spinach, or roasted broccoli with smashed garlic. This is super easy to make and is ready in less than 30 minutes.

Raw pumpkin seeds are everywhere this time of year. My toddler loves to snack on them and I feel good knowing she is having a healthy snack packed with vitamins, iron and minerals. They also add a wonderful nutty texture and flavor to fish. I simply grind them and toss them with panko and seasoning, then top my fish, drizzle a little oil and bake.

I had some pumpkin seeds left over from my pumpkin bread (which by the way had a typo on the baking soda, if anyone made the pumpkin bread, I apologize, the correct amount is now listed) you could swap the pumpkin seeds with any nut you have on hand, I think pistachios would also be great.

Did you make this recipe?

Pumpkin Seed Encrusted Baked Tilapia


  • 2 tbsp raw, unsalted pumpkin seeds
  • 2 tbsp panko crumbs
  • 1 tsp dry parsley
  • course salt such as kosher
  • fresh cracked pepper
  • 4 pieces (5.5 oz each) tilapia filets
  • 1 tsp olive oil
  • 2 cloves garlic, crushed
  • olive oil spray (I used my Misto)


  1. Grind the pumpkin seeds in a food processor or coffee grinder.
  2. Combine crushed pumpkin seeds, panko, parsley, pinch of salt and fresh pepper and set aside.
  3. Preheat oven to 400°.
  4. Line a baking sheet with foil for easy clean up.
  5. Drizzle 1/4 tsp oil on each tilapia filet.
  6. Rub over fish to coat, season with salt and pepper and top with crushed garlic.
  7. Add crumbs to the top, mist with a little oil and place in the center of the oven.
  8. Bake for 15 minutes or until fish is cooked through, then broil for 1 – 2 minutes, or until crumbs are golden (be careful not to burn).

Nutrition Information

Yield: 4 servings , Serving Size: 1 tilapia filet

  • Amount Per Serving:
  • Freestyle Points: 1
  • Points +: 5
  • Calories: 184.5 calories
  • Total Fat: 5.9g
  • Saturated Fat: g
  • Cholesterol: mg
  • Sodium: 67.1mg
  • Carbohydrates: 2.3g
  • Fiber: 0.2g
  • Sugar: 0.1g
  • Protein: 31.3g
All images and text ©