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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

Cook Time: 17

Total Time: 27

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: 1tilapia filet, Calories: 184.5kcal, Carbohydrates: 2.3g, Protein: 31.3g, Fat: 5.9g, Saturated Fat: 1.2g, Cholesterol: 64mg, Sodium: 67.1mg, Fiber: 0.2g, Sugar: 0.1g

- WW Points: 1

Printed from Skinnytaste: https://capital-signalpath.live/pumpkin-seed-enrusted-baked-tilapia/%3C/p%3E%3C/div%3E%3C/div%3E%3Cscript%3Ewindow.wprm_recipes = {"recipe-49746":{"type":"food","name":"Pumpkin Seed Encrusted Baked Tilapia","slug":"wprm-pumpkin-seed-encrusted-baked-tilapia","image_url":"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2011\/10\/Pepita-Encrusted-Baked-Tilapia.jpg","rating":{"count":2,"total":10,"average":5,"user":0},"ingredients":[{"uid":0,"amount":"2","unit":"tbsp","name":"raw","notes":"unsalted pumpkin seeds","unit_id":10978,"id":2956,"conversion_item_snapshot":{"amount":"2","unit":"tbsp","timestamp":1766893432000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"2","unit":"tbsp","unitParsed":"tbsp"}}},{"uid":1,"amount":"2","unit":"tbsp","name":"panko crumbs","notes":"","unit_id":10978,"id":1179,"conversion_item_snapshot":{"amount":"2","unit":"tbsp","timestamp":1766893432000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"2","unit":"tbsp","unitParsed":"tbsp"}}},{"uid":2,"amount":"1","unit":"tsp","name":"dry parsley","notes":"","unit_id":10979,"id":7406,"conversion_item_snapshot":{"amount":"1","unit":"tsp","timestamp":1766893432000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"1","unit":"tsp","unitParsed":"tsp"}}},{"uid":3,"amount":"","unit":"","name":"course salt such as kosher","notes":"","id":7407,"conversion_item_snapshot":{"amount":"","unit":"","timestamp":1766893432000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"","unit":"","unitParsed":""}}},{"uid":4,"amount":"","unit":"","name":"fresh cracked pepper","notes":"","id":2807,"conversion_item_snapshot":{"amount":"","unit":"","timestamp":1766893432000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"","unit":"","unitParsed":""}}},{"uid":5,"amount":"4","unit":"pieces","name":"5.5 oz each tilapia filets","notes":"","unit_id":11065,"id":7408,"conversion_item_snapshot":{"amount":"4","unit":"pieces","timestamp":1766893432000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"4","unit":"pieces","unitParsed":"pieces"}}},{"uid":6,"amount":"1","unit":"tsp","name":"olive oil","notes":"","unit_id":10979,"id":376,"conversion_item_snapshot":{"amount":"1","unit":"tsp","timestamp":1766893432000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"1","unit":"tsp","unitParsed":"tsp"}}},{"uid":7,"amount":"2","unit":"cloves","name":"garlic","notes":"crushed","unit_id":10983,"id":425,"conversion_item_snapshot":{"amount":"2","unit":"cloves","timestamp":1766893432000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"2","unit":"cloves","unitParsed":"cloves"}}},{"uid":8,"amount":"","unit":"","name":"olive oil spray","notes":"I used my Misto<\/a>","id":352,"conversion_item_snapshot":{"amount":"","unit":"","timestamp":1766893432000},"type":"ingredient","unit_systems":{"unit-system-1":{"amount":"","unit":"","unitParsed":""}}}],"originalServings":"4","originalServingsParsed":4,"currentServings":"4","currentServingsParsed":4,"currentServingsFormatted":"4","currentServingsMultiplier":1,"originalSystem":1,"currentSystem":1,"unitSystems":[1],"originalAdvancedServings":{"shape":"round","unit":"inch","diameter":0,"width":0,"length":0,"height":0},"currentAdvancedServings":{"shape":"round","unit":"inch","diameter":0,"width":0,"length":0,"height":0}}}