Tilapia fillets topped with a crunchy crust made from crushed pumpkin seeds, panko breadcrumbs and simple seasonings, then baked until golden and flaky. This quick, family-friendly recipe comes together in under 30 minutes and uses pantry staples for a bright, nutty finish that pairs well with many sides.
Pumpkin Seed Encrusted Baked Tilapia
This is a great way to use raw pumpkin seeds, especially in autumn when they are widely available. The seeds are toasted and ground, then mixed with panko for a crisp topping that contrasts nicely with the delicate texture of tilapia. I often serve this dish with roasted broccoli rabe, but it also works beautifully with sautéed spinach and rice, or simple roasted broccoli tossed with garlic. The topping can be used on most light white fish if you prefer cod, flounder or sole.
My toddler enjoys snacking on pumpkin seeds, and I like to feature them in meals because they add a pleasant, slightly nutty bite and a bit of extra texture. For the crust, the seeds are briefly ground to a coarse meal, then combined with panko crumbs, dried parsley, a pinch of coarse salt and freshly cracked black pepper. A touch of olive oil helps the topping brown and adhere to the fish. If you don’t have pumpkin seeds on hand, you can substitute a different nut or seed — shelled pistachios or slivered almonds would be good alternatives, but adjust the coarseness when chopping or grinding to achieve the same crumbly texture.
Simple steps, minimal cleanup: grind the seeds, mix the crumbs, oil the fillets, press the crust on top and bake. The tilapia cooks quickly, so plan for a short bake time followed by a minute or two under the broiler to get the crust golden. Keep a close eye while broiling so the crumbs crisp without burning.
Serving suggestions and variations
- Serve with a squeeze of lemon to brighten the flavors.
- Pair with whole grains such as rice or quinoa, and a green vegetable for a balanced plate.
- For additional flavor, stir a teaspoon of lemon zest or a pinch of smoked paprika into the seed-panko mixture.
- To reduce sodium, omit or reduce the added coarse salt and rely on a squeeze of lemon and the natural flavors of the fish.
More baked fish recipes you might enjoy
- Baked Fish Sticks with Lemon Caper Sauce
- Baked Scallops
- Baked Salmon with Fresh Herbs
- Fish Florentine
- Flounder Milanese
Pumpkin Seed Encrusted Baked Tilapia — Recipe
Yield: 4 servings
Serving size: 1 tilapia fillet
Ingredients
- 2 tbsp raw unsalted pumpkin seeds (pepitas)
- 2 tbsp panko breadcrumbs
- 1 tsp dried parsley
- Coarse salt (such as kosher), to taste
- Freshly cracked black pepper, to taste
- 4 tilapia fillets (about 5.5 oz each)
- 1 tsp olive oil (about 1/4 tsp per fillet)
- 2 cloves garlic, crushed
- Olive oil spray or a light mist of oil for finishing
Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with aluminum foil for easy cleanup.
- Place the raw pumpkin seeds in a food processor or coffee grinder and pulse until coarsely ground. You want a crumb-like texture, not a paste.
- In a small bowl, combine the crushed pumpkin seeds, panko crumbs and dried parsley. Add a pinch of coarse salt and a few grinds of fresh black pepper; mix well and set aside.
- Lightly drizzle about 1/4 teaspoon olive oil over each tilapia fillet and rub to coat the surface. Season each fillet with a little salt and freshly cracked pepper.
- Crush the garlic and lightly press it onto the top of each fillet for a bright garlicky note.
- Divide the pumpkin-seed and panko mixture evenly among the fillets and press gently so it adheres to the fish. Mist the tops with a light spray of olive oil or brush with a small amount of oil.
- Place the prepared fillets in the center of the oven on the lined baking sheet. Bake for approximately 15 minutes, or until the fish is opaque and flakes easily with a fork.
- For a golden, crisp crust, switch the oven to broil and broil for 1–2 minutes, watching carefully to avoid burning. Remove from the oven and let rest for a minute before serving.
Notes and tips
- Timing will vary slightly depending on fillet thickness; thinner fillets may be done sooner. Always check for doneness by ensuring the center flakes easily.
- If you prefer a milder garlic flavor, sauté the crushed garlic briefly in a teaspoon of olive oil first and spoon it over the fillets before adding the crust.
- To make this ahead, prepare the seed-panko mixture and keep it refrigerated for up to 2 days. Add the crumbs and bake just before serving for best texture.
Nutrition (per serving)
Calories: 184.5 kcal; Carbohydrates: 2.3 g; Protein: 31.3 g; Fat: 5.9 g; Saturated Fat: 1.2 g; Cholesterol: 64 mg; Sodium: 67.1 mg; Fiber: 0.2 g; Sugar: 0.1 g.
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