Pumpkin Seed Encrusted Baked Tilapia Recipe

Recipe By Skinny Taste

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.

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27minstotal
10minsPrep
17minsCook
27m.total
10m.Prep
17m.Cook
Pumpkin Seed Encrusted Baked Tilapia
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ingredients serve

Ingredients for Pumpkin Seed Encrusted Baked Tilapia Recipe

  • 1/2 tablespoon raw, unsalted pumpkin seeds
  • 1/2 tablespoon panko crumbs
  • 1/4 teaspoon dry parsley
  • As required course salt such as kosher
  • As required fresh cracked pepper
  • 1 piece 5.5 oz each tilapia filets
  • 1/4 teaspoon olive oil
  • 1/2 cloves garlic, crushed
  • As required olive oil spray, I used my Misto
Nutrition
value
112
calories per serving
2 g Fat17 g Protein6 g Carbs1 g FiberOther

Current Totals

  • Fat
    2g
  • Protein
    17g
  • Carbs
    6g
  • Fiber
    1g

MacroNutrients

  • Carbs
    6g
  • Protein
    17g
  • Fiber
    1g

Fats

  • Fat
    2g

Vitamins & Minerals

  • Calcium
    109mg
  • Iron
    3mg
  • Vitamin A
    40mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    2mg
  • Vitamin B6
    148mg
  • Vitamin B9
    702mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    2mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    30mg
  • Manganese
    1mg
  • Phosphorus
    169mg
  • Selenium
    19mcg
  • Zinc
    < 1mg
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
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Recipe By Skinny Taste