5 from 4 votes
Pumpkin Seed Encrusted Baked Tilapia
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 mins
Cook Time
17 mins
Total Time
27 mins
Servings:
4
servings
Calories:
1845 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 2 tbsp raw (unsalted pumpkin seeds)
- 2 tbsp panko crumbs
- 1 tsp dried parsley
- salt coarse, such as kosher
- black pepper fresh cracked
- 4 pieces tilapia fillets 5.5 oz each
- 1 tsp olive oil
- 2 cloves garlic (crushed)
- olive oil I used my Misto, spray form
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).
Cup of Yum
Nutrition Information
Serving
1tilapia filet
Calories
184.5kcal
(9%)
Carbohydrates
2.3g
(1%)
Protein
31.3g
(63%)
Fat
5.9g
(9%)
Saturated Fat
1.2g
(6%)
Cholesterol
64mg
(21%)
Sodium
67.1mg
(3%)
Fiber
0.2g
(1%)
Sugar
0.1g
(0%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 1845
% Daily Value*
| Serving | 1tilapia filet | |
| Calories | 184.5kcal | 9% |
| Carbohydrates | 2.3g | 1% |
| Protein | 31.3g | 63% |
| Fat | 5.9g | 9% |
| Saturated Fat | 1.2g | 6% |
| Cholesterol | 64mg | 21% |
| Sodium | 67.1mg | 3% |
| Fiber | 0.2g | 1% |
| Sugar | 0.1g | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.