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Pumpkin Seed Encrusted Baked Tilapia

This Pumpkin Seed Encrusted Baked Tilapia recipe contains tilapia filets, pumpkin seeds, panko, pepper, olive oil and more.
4 Servings -
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Servings:4  | Calories:208 | Total Fat:5g  | Chol:78mg  | More
Nutritional facts are per serving and accuracy is not certain.
Total Fat 5g
8 %
Sat Fat 1g
5 %
Total Carb 9g
3 %
Fiber 2g
8 %
Sugars 0g
Cholesterol 78mg
26 %
Sodium 593mg
25 %
Protein 33g
66 %
71% Tilapia filets
12% Others combined
9% Pumpkin seeds
6% Panko
Percentages based on 2000 calories diet. Data may be incomplete or calculations inaccurate - Learn more.


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

Directions : View recipe directions on
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