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.
Ingredients For Pumpkin Seed Encrusted Baked Tilapia Recipe
2 tablespoon raw, unsalted pumpkin seeds
2 tablespoon panko crumbs
1 teaspoon dry parsley
course salt such as kosher
fresh cracked pepper
4 piece 5.5 oz each tilapia filets
1 teaspoon olive oil
2 cloves garlic, crushed
olive oil spray, I used my Misto
Nutrition value
112
calories per serving
2 g Fat17 g Protein6 g Carbs1 g FiberOther
Current Totals
2 g Fat
17 g Protein
6 g Carbs
1 g Fiber
MacroNutrients
Carbs
6 g
Protein
17 g
Fiber
1 g
Fats
Fat
2 g
Vitamins & Minerals
Calcium
109 mg
Iron
3 mg
Vitamin A
40 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
2 mg
Vitamin B6
148 mg
Vitamin B9
702 mcg
Vitamin B12
0 mcg
Vitamin C
2 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
30 mg
Manganese
1 mg
Phosphorus
169 mg
Selenium
19 mcg
Zinc
1 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
