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Pumpkin Seed Encrusted Baked Tilapia

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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:

Pumpkin Seed Encrusted Baked Tilapia

5 from 1 vote
1
Cals:184.5
Protein:31.3
Carbs:2.3
Fat:5.9
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.
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.
Prep: 10 mins
Cook: 17 mins
Total: 27 mins
Yield: 4 servings
Serving Size: 1 tilapia filet

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).

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Nutrition

Serving: 1 tilapia filet, Calories: 184.5 kcal, Carbohydrates: 2.3 g, Protein: 31.3 g, Fat: 5.9 g, Saturated Fat: 1.2 g, Cholesterol: 64 mg, Sodium: 67.1 mg, Fiber: 0.2 g, Sugar: 0.1 g

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34 comments on “Pumpkin Seed Encrusted Baked Tilapia”

  1. Avatar photo
    e24b82ca-24fa-11e1-8542-000f20980440

    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!

  2. 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.

  3. 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

  4. Avatar photo
    Katie and David

    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!

  5. Avatar photo
    Gluten Free Recipes

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

  6. Avatar photo
    Gina @ Skinnytaste

    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.

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

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

  9. 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!

  10. 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!!

  11. Avatar photo
    Gina @ Skinnytaste

    Julie, this would be great with any white fish.

    I have a healthy pumpkin oatmeal shake really popular!

  12. Avatar photo
    Julie Buehler

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