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
Pumpkin Seed Encrusted Baked TilapiaThis 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.
More Baked Fish Recipes you might enjoy:
- Baked Fish Sticks with Lemon Caper Sauce
- Baked Scallops
- Baked Salmon with Fresh Herbs
- Fish Florentine
- Flounder Milanese
Pumpkin Seed Encrusted Baked Tilapia
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).
I was getting tired of tilapia but made this and fell in love again! Delicious!
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!
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.
The pumpkin seeds are hulled. Any nut would work, o bet it was great with Pecans!
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
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!
This is nice blog and its very nice recipe .I love it, thanks for sharing this blog…..
Gluten Free Recipes
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.
Hi Gina – Do you think this would work w/o the breadcrumbs? Thanks!
Very recently started having Tilapia and just loved it…have to try ur dish it looks very tempting
sounds yummy! Daughter has gluten/wheat allergy- any sub for panko breadcrumbs? More seeds perhaps??
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!
anyone have a link or two for a low point sauce for white fish? Thanks in advance!
Gina I love this idea. I'm always happy with tilapia for dinner!
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!!
Julie, this would be great with any white fish.
I have a healthy pumpkin oatmeal shake really popular!
Making this next week, love tilapia!!
Hi Gina, Do you have a recipe for pumpkin oatmeal?
This looks delish!
HI Gina! This looks so good, but my husband refuses to eat tilapia. Would this be ok with Orange Roughy?
What a super idea, very inventive.