Pumpkin Seed Encrusted Baked Tilapia

Jump to Recipe
Save ItSaved!

Tilapia filets topped with crushed pumpkin seeds, panko and seasonings, then baked until golden. This is super easy to make and is ready in less than 30 minutes.

Tilapia filets topped with crushed pumpkin seeds, panko and seasonings, then baked until golden. This is super easy to make and is ready in less than 30 minutes.Pumpkin Seed Encrusted Baked Tilapia

This is a great recipe when you don’t know what to do with pumpkin seeds. I served this with roasted broccoli rabe but this would also be great with rice with spinach, or roasted broccoli with smashed garlic.

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 the fish. I simply grind them and toss them with panko and seasoning, then top my fish, drizzle a little oil and bake. You can use this for almost any light, white fish.

I had some pumpkin seeds left over from my pumpkin bread but you could swap the pumpkin seeds with any nut you have on hand, I think pistachios would also be great.


Tilapia filets topped with crushed pumpkin seeds, panko and seasonings, then baked until golden. This is super easy to make and is ready in less than 30 minutes.

Tilapia filets topped with crushed pumpkin seeds, panko and seasonings, then baked until golden. This is super easy to make and is ready in less than 30 minutes.

More Baked Fish Recipes you might enjoy:

Tilapia filets topped with crushed pumpkin seeds, panko and seasonings, then baked until golden. This is super easy to make and is ready in less than 30 minutes.
Print
5 from 1 vote
Did you make this recipe?

Pumpkin Seed Encrusted Baked Tilapia

1
3
1
SP
184.5 Cals 31.3 Protein 2.3 Carbs 5.9 Fats
Prep Time: 10 mins
Cook Time: 17 mins
Total Time: 27 mins
Yield: 4 servings
COURSE: Dinner
CUISINE: American
Tilapia filets topped with crushed pumpkin seeds, panko and seasonings, then baked until golden. This is super easy to make and is ready in less than 30 minutes.

Ingredients

  • 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

Instructions

  • Grind the pumpkin seeds in a food processor or coffee grinder.
  • Combine crushed pumpkin seeds, panko, parsley, pinch of salt and fresh pepper and set aside.
  • Preheat oven to 400°.
  • Line a baking sheet with foil for easy clean up.
  • Drizzle 1/4 tsp oil on each tilapia filet.
  • Rub over fish to coat, season with salt and pepper and top with crushed garlic.
  • Add crumbs to the top, mist with a little oil and place in the center of the oven.
  • 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

Serving: 1tilapia filet, Calories: 184.5kcal, Carbohydrates: 2.3g, Protein: 31.3g, Fat: 5.9g, Saturated Fat: 1.2g, Cholesterol: 64mg, Sodium: 67.1mg, Fiber: 0.2g, Sugar: 0.1g
Blue Smart Points: 1
Green Smart Points: 3
Purple Smart Points: 1
Points +: 5
Keywords: baked talapia, baked tilapia recipes, crusted fish recipes, panko crusted tilapia, Pumpkin Seed Encrusted Baked Tilapia

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this Recipe:




33 comments

  1. This was wonderful! The first time I’ve ever made Tilipia I just followed your receipe and it was a huge success. This recipe also works with salmon -I doubled it and made 4 tilipa filets and one salmon filet and all of them turned our great (one of my son’s only likes salmon so I gave it a try rather than making two different meals)! Very quick, easy and delicious! Thank you!

  2. Made this tonight bc I forgot to defrost any protein for dinner.  It was delicious and very fast and easy!  Definitely will go into our dinner rotation. Thank you again, Gina, for all your delicious recipes!!!

  3. This is delicious! My husband and I are loving your recipes. THANK YOU! Silly question 1 freestyle point for 1 piece, if you eat 2 pieces 2 points, 3 pieces 3 points,….? Same with your other recipes. Do you always double points for more than one serving?

  4. This sounds great. Has anyone tried it in an air Fryer? 

  5. I made this tonight and it was fantastic! Very easy and fast, and extremely flavorful!

  6. Hi Gina,
    I just entered this into the new WW recipe builder. It looks like 2 SmartPoints.
    I am making this tomorrow night. Looks yummy.
    Thanks!

  7. This sounds so yummy! Making it tonight, was wondering if I could substitute either walnuts or almonds?

  8. This was so easy and good. I followed the recipe exactly, with the pumpkin seeds and timing and everything was spot-on. My dad, who considers himself something of a fish connoisseur, said that it was definitely a repeat, which is high praise from him indeed!

  9. I made this tonight as a replacement for Fish and chips. I only had walnuts, so that is what I used and so far it smells heavenly! With baked fries and a salad, I think this will be a perfect weeknight meal.

  10. Great, simple recipe But… I would STRONGLY suggest researching tilapia (how and where its farmed) before eating it. depending on where you live there are much better options IMHO !

  11. Just wanted to say thank you for all that you do. I made this for my daughter and I the other night. Only difference was i used almonds instead of of pumpkin. it was absolutely wonderful!! Thanks again!

  12. This was the best fish I've ever made at home!! Thank you!!

  13. Could I make this with salmon? Thanks!

  14. I was getting tired of tilapia but made this and fell in love again! Delicious!

  15. Made this recipe for dinner tonight. It was great!

    I used sunflower seeds instead of pumpkin, since that was what I had on hand, and it was great.

    Thanks!

  16. This is going to be my new substitute for breading. I made it last night with roasted brussel sprouts and it was so fresh and amazing! A much needed recovery from Thanksgiving.

  17. The pumpkin seeds are hulled. Any nut would work, o bet it was great with Pecans!

  18. So I didn't have any pumpkin seeds handy, but I did have some pecans…followed the recipe otherwise and it was FAB!!! Served w/ some roasted brussels sprouts. Wonderful fall meal that I will be making again! Thanks!!!! michele

  19. This might be a stupid question, but I'm a recent pumpkin-lovin' convert, if I use seeds from a fresh pumpkin, do I need to shell them before grinding them up or can I just leave them whole and dried out? Thanks!

  20. This is nice blog and its very nice recipe .I love it, thanks for sharing this blog…..
    Gluten Free Recipes

  21. I've never used chia seeds, although I have them!

    Sure, mure seeds can replace the panko, it might increase the points. Or perhaps cornflake crumbs would work.

  22. Hi Gina – Do you think this would work w/o the breadcrumbs? Thanks!

  23. Very recently started having Tilapia and just loved it…have to try ur dish it looks very tempting

  24. sounds yummy! Daughter has gluten/wheat allergy- any sub for panko breadcrumbs? More seeds perhaps??

  25. Gina, have you ever used Chia Seeds in any of your recipes. Had never heard of these until today and they sound really healthy plus an excellent substitution for butter!

  26. anyone have a link or two for a low point sauce for white fish? Thanks in advance!

  27. Gina I love this idea. I'm always happy with tilapia for dinner!

  28. Just made your pumpkin bread and had some pumpkin seeds leftover too! And I have frozen tilapia in the freezer.. too perfect! Thanks for all your recipes.. I've tried so many and love them all!!

  29. Julie, this would be great with any white fish.

    I have a healthy pumpkin oatmeal shake really popular!

  30. Making this next week, love tilapia!!

  31. Hi Gina, Do you have a recipe for pumpkin oatmeal?

    This looks delish!

  32. HI Gina! This looks so good, but my husband refuses to eat tilapia. Would this be ok with Orange Roughy?

  33. What a super idea, very inventive.