Go Back
Print
Recipe Image
Nutrition Label
–
+
servings
Smaller
Normal
Larger
Pumpkin Seed Encrusted Baked Tilapia
5
from
2
votes
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 Time:
10
minutes
mins
Cook Time:
17
minutes
mins
Total Time:
27
minutes
mins
Yield:
4
servings
Course:
Dinner
Cuisine:
American
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:
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
- WW Points:
1