Pumpkin Seed Encrusted Baked Tilapia
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Tilapia fillets coated with crushed pumpkin seeds and panko, then baked until golden. The nutty crust provides texture and flavor to delicate fish. Ready in under 30 minutes for a weeknight dinner.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 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
At a glance
PER SERVING · TIME 27M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 17m
- Sodium
- 492mg
- Total sugar
- 0g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 506mg
- Calcium
- 24mg
- Iron
- 1mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 492MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.