Is Tilapia Keto-Friendly?

If you’re following a keto diet and craving a delicious, easy-to-make fish dish, this recipe is perfect for you. In just 25 minutes, you can whip up a flavorful and keto-friendly baked tilapia that only contains 1.7g net carbs per serving. It’s a great way to enjoy a fish dinner without compromising your diet.

The Crave-Worthy Keto Baked Tilapia Recipe

Once upon a time, I stumbled upon a mouthwatering dish made with chicken, mayo, and cheese. Inspired by that flavor combination, I decided to recreate it using tilapia and a generous block of asiago cheese. Little did I know that this simple keto baked tilapia recipe would become a new favorite.

The secret lies in the topping—a creamy, cheesy mixture of herbs and spices that coats the flaky white fish. Baked in the oven until golden brown, the tilapia develops a delicious crust, making it both tender and full of flavor. This recipe is not only easy to make but also perfect for a busy weeknight meal.

Baked Tilapia

Ingredients for the Perfect Keto Fish Dinner

To make this tasty fish dish, you’ll need a few basic ingredients:

  • Tilapia
  • Mayonnaise
  • Asiago Cheese
  • Garlic
  • Onion Powder
  • Thyme
  • Basil
  • Salt
  • Black Pepper

Mayonnaise is the key ingredient that creates a delicious spread for the fish. While there’s no suitable substitution for it, you’ll find that it’s an indispensable component of this recipe.

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Asiago Cheese adds a sharp and flavorful punch to the dish. However, if you prefer, you can use grated parmesan cheese or grated Romano cheese as alternatives.

Garlic is best used fresh in this recipe to bring out its vibrant flavor. However, if you only have garlic powder on hand, use ⅛ teaspoon of garlic powder for every clove of garlic.

For the seasonings, I recommend using dried thyme and basil. However, if you prefer, you can substitute them with Italian seasoning. If you like a hint of spice, feel free to add a touch of hot pepper flakes.

You can use both tilapia fillets and tilapia loins for this recipe. Keep in mind that the loins are thicker and meatier, while the fillets are flatter and thinner. Regardless of your choice, both options work perfectly fine, although the loins may require a few extra minutes of cooking time.

Exploring Other Options

If you’d like to experiment with different types of fish, stick to mild, flaky white fish. Some excellent substitution options include sea bass, flounder, orange roughy, red snapper, and rainbow trout.

How to Make Keto Baked Tilapia

Now, let’s dive into the cooking process:

  1. If using frozen fish, thaw according to package directions.
  2. Preheat the oven to 350°F and prepare a baking dish or sheet by spraying it with nonstick cooking spray.
  3. In a medium bowl, combine mayonnaise, crushed garlic, asiago cheese, onion powder, thyme, basil, salt, and black pepper.
  4. Pat the fish dry with a paper towel before placing it on the prepared baking sheet in a single layer.
  5. Spoon the mayonnaise and cheese mixture on top of each tilapia piece, spreading it evenly over the surface.
  6. Bake the fish fillets in the preheated oven for 15-20 minutes, or until the fish flakes easily. The cooking time may vary depending on the type and thickness of the fish. For a golden brown crust, broil the fish for an additional 2-3 minutes.
  7. Store any leftovers in an airtight container.
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You can garnish the dish with fresh lemon slices, lemon wedges, or parsley sprigs to enhance the presentation.

More Delectable Tilapia Recipes

If you’re a fan of tilapia, here are a few other easy and low-carb recipes you can try:

  • Panko and Parmesan Crusted Baked Fish
  • Breaded Pan-Fried Tilapia with Tomatoes
  • Tilapia Prepared with Pesto or Romano Style

Ideal Side Dishes to Accompany Your Tilapia

To balance out the richness of the mayo and cheese, pair this tilapia dish with some refreshing greens. Consider serving it with spicy green beans, asparagus fries, or even cauliflower rice. If you prefer a simple option, a green salad would be a perfect addition. For more salad ideas, I have a variety of keto salad recipes you can explore.

A Keto-Friendly Delight

This keto baked tilapia recipe has won over even those who weren’t initially fish fans. It’s a quick and healthy dish that’s perfect for busy weeknights, especially when you have frozen fish on hand. Whether you’re following a low-carb diet or simply looking to enjoy a delicious meal, this recipe has something for everyone.

Here are the nutrition facts for 1 filet:

  • 341 calories
  • 22.4g fat
  • 1.8g carbs
  • 0.1g fiber
  • 34.5g protein
  • 1.7g net carbs count

For more details and the printable recipe card, visit Hook’d Up Bar and Grill.

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