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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).

Last Step:

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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. Used Baramundi fish and loved this, very good. Love fish recipes as they are fast. Made some whole wheat orzo with roasted veggies had already on hand to have with it.

  2. 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!

  3. 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!!!

  4. Avatar photo
    Kristie Charles

    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?

  5. 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!

  6. Avatar photo
    Jeremiah & Angela Main

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

  7. 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!

  8. 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.

  9. 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 !

  10. 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!