Pumpkin Seed Encrusted Baked Tilapia Recipe

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



  • 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


  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.


  • 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
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