Pumpkin Seed Encrusted Baked Tilapia Recipe

Avatar Author's default profile picture
Tina Hunt Modified: April 6, 2022
Pumpkin Seed Encrusted Baked Tilapia Recipe

How To Make Pumpkin Seed Encrusted Baked Tilapia

This baked tilapia recipe is a filling meal made with tilapia filets topped with crushed pumpkin seeds, seasonings, and panko breadcrumbs.

Preparation: 10 minutes
Cooking: 17 minutes
Total: 27 minutes

Serves:

Ingredients

  • 2tbsppumpkin seeds,raw, unsalted
  • 2tbsppanko crumbs
  • 1tspdry parsley
  • course salt,such as kosher
  • pepper,fresh cracked
  • 4pcstilapia filets,5.5 ounce each
  • 1tspolive oil
  • 2garlic cloves,crushed
  • Olive oil spray

Instructions

  1. Grind the pumpkin seeds in a food processor or coffee grinder.

  2. Combine crushed pumpkin seeds, panko, parsley, a pinch of salt, and fresh pepper and set aside.

  3. Preheat oven to 400 degrees F.

  4. Line a baking sheet with foil for easy cleanup.

  5. Drizzle 1/4 teaspoon of oil on each tilapia filet.

  6. Rub over fish to coat, season with salt and pepper, and top with crushed garlic.

  7. Add crumbs to the top, mist with a little oil, and place in the center of the oven.

  8. Bake for 15 minutes or until fish is cooked through, then broil for 1 to 2 minutes or until crumbs are golden.

Nutrition

  • Calories: 236.07kcal
  • Fat: 10.41g
  • Saturated Fat: 2.07g
  • Trans Fat: 0.00g
  • Monounsaturated Fat: 5.56g
  • Polyunsaturated Fat: 2.03g
  • Carbohydrates: 2.59g
  • Fiber: 0.48g
  • Sugar: 0.14g
  • Protein: 33.68g
  • Cholesterol: 80.00mg
  • Sodium: 404.32mg
  • Calcium: 27.14mg
  • Potassium: 530.59mg
  • Iron: 1.40mg
  • Vitamin A: 1.50µg
  • Vitamin C: 0.96mg
Chat Bubble Icon Share your own special recipe
Submit Your Own Recipe

Have your own special recipe to share? Submit Your Recipe Today!

Related Recipes

Baked

Baked and Poached Tilapia Recipe

1
2
3
4
5
Enjoy a healthier, juicier, and more flavorful version of your usual fried fish by whipping up this easy tilapia recipe; made with just 5 ingredients!
2 hrs 30 mins

Baked

Baked Garlic Lemon Tilapia Recipe

1
2
3
4
5
Make this baked garlic lemon tilapia for an easy-to-prepare meal on busy days made with baked tilapia topped with butter, lemon, and fresh parsley.
30 mins

Seafood

Blackened Catfish Recipe

1
2
3
4
5

The secret seasoning to this dish is the homemade Cajun dynamite dust that brings out a smokey and peppery flavor to complement the mild and slightly sweet catfish fillets.

15 mins

Seafood

Mrs. Dash Tilapia Recipe

1
2
3
4
5
Mrs. Dash's seasoning brings out a peppery taste to this tilapia recipe. It's midly salty with a hint of spices that makes the dish burst with flavor.
23 mins

Baked

Easy Baked Tilapia Recipe

1
2
3
4
5
Tilapia slices are coated in panko and parmesan, then baked until golden on the outside and flaky and tender on the inside for this baked tilapia recipe.
20 mins
Comments

Leave a comment

Replying to