Parmesan Crusted & Low Carb!
Some of the best dinner recipes out there are those that are the easiest. You do not need to spend hours in the kitchen cooking (and then cleaning) in order to enjoy a delicious, restaurant-worthy low carb meal. This recipe for parmesan crusted, oven baked tilapia is the perfect example of a dinner that is simple, easy yet incredibly tasty. To add to all it’s glory, it is also low carb and keto approved! It doesn’t get any better than that!
The whole dish revolves around tilapia, a tasty, a mild-flavored fish that has the flexibility of taking on lots of flavors in different recipes. While we love tilapia because of it’s easy to handle flavor, it is also a healthy choice of fish. It is a very protein dense fish and also contains vitamins and minerals like niacin, phosphorous and B12. You can stick to that low carb diet, get those healthy proteins in all while enjoying a wonderful dinner!
Tilapia is also pretty easy to find in most grocery stores. It is a common fish so almost any fish market or super market should have it in stock. If you can’t find fresh tilapia filets, frozen will work as well. The best way to thaw any frozen fish filets is to place them in a bowl of cold water for about an hour to thaw. This lets the fish thaw slowly enough that it can retain its flavor and texture but thaws it quick enough that you don’t have to wait around all day!
4-Week Keto Meal Plan
- 4 Weeks of Delicious Keto Recipes!
- Leftovers and Bulk Preps Included
- Maximize Your Keto Diet's Success
We love a good crispy fish but frying filets of tilapia isn’t always the answer. Frying can add lots of unhealthy saturated fats to the fish that you may not want. In addition, no one really likes cleaning up all the fryer oil after deep frying a meal anyway! But this recipe works perfectly in the oven giving you a healthier, tastier filet with way less mess and maintenance (no need to hover over that fryer as the fish cooks!)
Oven baking it only adds to its flavor and creates a delicate and flakey texture like no other! This quick bite is keto and gluten-free by using a Parmesan blend crust to give the fish extra flavor and a golden, crispy outer crust. We used Parmesan to mix it up a bit from our usual almond meal breading mixture, and it turned out great! The basic recipe can be applied to many different dishes- chicken, shrimp, pork, you name it. You can also play around with the “breading” mixture and add spices like paprika, garlic powder, oregano, or even replace the Parmesan for brown sugar in a pork dish!
Let’s crust some oven-baked tilapia!
| Servings: servings |
- 2 tilapia filets
- 1/4 cup Parmesan cheese
- 1 tsp salt
- 1/2 tsp cayenne
- 1 cup sliced mushrooms
- 4 cloves garlic minced
- 2 tbsp butter
- 1 tbsp chopped parsley
- Preheat your oven to 425°F.
- First, you want to combine your "breading" in a shallow plate. Combine Parmesan and your spices and use a fork to break up any clumps.
- Dip your fillets into the mixture on both sides, pressing down slightly.
- Place each one on a greased baking sheet and bake for 10-15 minutes. You'll know the tilapia is done if you stick a fork in one of them and it flakes easily.
- While the tilapia is in the oven, make a quick side dish of buttery, garlic mushrooms! Fry up some minced garlic and sliced mushrooms in olive oil for about 5 minutes. Then add 2 tablespoons of butter and chopped parsley and let that melt and combine.
- Prepare a bed of spinach for the tilapia to rest on, and plate it up! Add some lemon for extra zest and parsley for garnish.
Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our keto recipes to learn to make more delicious and healthy meals!
NUTRITIONAL DISCLAIMER
The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
You’ll Love Our Keto in Five Cookbooks!
We believe that the key to success is simplicity and satisfaction with your diet. That’s why we created our Keto in Five ecookbook series which includes Breakfast in Five, Lunch in Five, Dinner in Five & Dessert in Five.
Each ebook contains 30 recipes. Every recipe is made with just 5 ingredients and has up to 5 grams of net carbs. That means you can have seconds of any meal and you’ll still be within your daily carb limit!
Dr. Rosmy Barrios, MD is an aesthetic medicine specialist whose work focuses on patients who are treated for obesity, metabolic syndrome, and other weight-related issues through nutritional analysis, keto diet programs, and supporting medications.
- EPIC Keto Krate Haul! - February 13, 2020
- 30+ Low Carb Snacks (Keto Snacks) with Little to No Prep - January 1, 2019
- Keto Browned Butter Pumpkin Spice Latte [VIDEO] - November 13, 2018
