Pumpkin Seed Crusted Tilapia

by Amie on September 3, 2009

Last night, I made this quick and simple dinner of baked tilapia with pumpkin seed crust.  It takes just minutes to prepare and is quite delicious!



  • 2 Fresh Talapia filets
  • 2 Tbsp. Organic Tomato Sauce
  • 1/2 Red Onion, chopped
  • 1/3 cup Pumpkin Seeds
  • 1/4 cup Bran Crumbs
  • 1/2 ripe Avocado, mashed
  • Dash of NuSalt and Pepper, to taste
  • Dash of chili powder
  • Handful of Fresh Cilantro, chopped
  • Handful of Fresh Basil, chopped
  • 1 1/2 cups Quinoa, cooked
  • Lemon wedges, juice for topping
  • Parchment Paper


  • Preheat oven to 325 degrees.
  • Combine bran, pumpkin seeds, fresh cilantro, avocado, tomato sauce, red onion, fresh basil, chili powder, Nu-Salt and pepper in a food processor; blend until mixture is the consistency of paste.
  • Spoon a thick layer of the pumpkin seed mixture on top of each tilapia fillet.
  • Lay a large piece of parchment paper atop a baking sheet.  Place each tilapia fillet atop the parchment paper.
  • Bake for 20 to 25 minutes in the preheated oven, until the fish flakes easily with a fork.
  • Remove tilapia fillets from the oven and unwrap parchment paper.
  • Serve each fillet over a bed of cooked quinoa with a squeeze of fresh lemon.
  • Enjoy!
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{ 3 comments… read them below or add one }

Gera @ SweetsFoods September 3, 2009 at 11:29 pm

This is my kind of dinner quick and delicious at the same time.
The crusty dish with Talapia and the pumpkin seeds must be absolutely gorgeous :)




The Healthy Apple September 4, 2009 at 1:17 am

Thanks so much; it’s a great quick and tasty recipe that’s easy enough for a weeknight dinner…let me know how you like it!!!!
Enjoy your weekend.



The Foodie Diaries September 4, 2009 at 2:21 pm

Wow, I never would’ve thought to put pumpkin seeds on my tilapia… I’ll need to try that!


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