Keto Parmesan Crusted Tilapia

As much as I enjoy a good steak or plate of chicken wings, it’s nice to enjoy lighter protein options every so often too. Tilapia is a surprisingly versatile white fish, but has a reputation for being somewhat bland because it isn’t as flavorful on its own compared to something like salmon, or dry, because it can be easy to overcook.

This keto tilapia recipe addresses both of those concerns, with a low carb parmesan crust that adds flavor and crunch while also retaining moisture to keep the fish nice and moist. It’s very filling despite being a lean source of protein, and leaves room to meet your fat macros with keto sides (or even a low carb dessert)!

Keto Tilapia Recipe

Keto Parmesan Crusted Tilapia

This keto tilapia recipe combines light, flaky fish with a crispy and flavorful parmesan crust. Per serving: ~250kcal, 15g fat, 33g protein, 1.5g carbs

  • Prep Time: 8m
  • Cook Time: 12m
  • Total Time: 20m
  • Serves: 4

Ingredients

  • 4 portions tilapia, 5-6 oz each
  • 1 large egg
  • 1 tablespoon mayo
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • lemon wedges for serving, optional

Parmesan Crust

  • 3 ounces finely shredded parmesan
  • 1 1/2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt

Instructions

  1. Preheat oven to 400F. Prepare a baking sheet by lining with parchment paper. Gently pat tilapia dry.
  2. In a shallow dish or bowl, whisk together egg, mayo, salt, and pepper until smooth and well combined.
  3. In a separate shallow dish or plate, combine crust ingredients: parmesan, Italian seasoning, garlic powder, paprika, and salt.
  4. Dip both sides of each piece of tilapia in the egg mixture and then roll in the parmesan mixture to coat. Place on prepared on baking sheet, leaving 1-2 inches between pieces.
  5. Bake in preheated oven for 10-12 minutes, or until crust is golden brown and fish is opaque and flaky. Best served immediately.

Notes:

  • If possible, I would recommend using thicker tilapia loin portions rather than the typical, thin filets. The result will be flakier and harder to overcook.
  • You may need to adjust the salt amount in this recipe depending on your taste and the salt level of the parmesan you use.
  • You can likely swap another mild white fish, like cod, for tilapia if desired.

Keto Parmesan Tilapia Recipe

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8 comments

  • Tara

    Talapia is my families favorite fish so I am always looking for new ways to make it. This looks like it would be really good over a hearty salad with balsamic vinaigrette dressing too! Thanks for sharing.

  • Trinity N.

    This meal was amazing!
    All of my family members were in love, and we are not a big fish eating family.
    I recommend this to all!

  • Tiffany T

    I am not a huge fish fan, but will occasionally choke down tilapia because my husband loves fish. This is the BEST recipe. I ate 2 pieces & loved every bite!! Thank you for this recipe.

  • Andrew

    This sounds delicious, I’m interested in trying it tonight. Does anyone know if I can pre-coat the fish and bake them later? I’m worried about moisture seeping into the parmesan while it sits in my fridge and then I won’t have a crispy crust, lest I bake it longer and overcook the fish.

  • Joanne Pike

    Super good recipe. My husband loves fish and he said this was excellent. Thank you.

  • Kathy O'Neill

    Amazing!!!

  • I’m going to make this for dinner, tonight.

    I live in Arizona and will have houseguests from up North coming to enjoy some sunshine. So I’m looking for keto recipes that will satisfy friends and family who aren’t on keto. This recipe looks like it will fill the bill!!

    Thanks!

  • dexter


    Made this and your creamed spinach for dinner yesterday. Super tasty and filling!

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