10 Low-Carb Keto Tilapia Recipes That Actually Taste Amazing
Tilapia is kind of perfect for keto. It’s mild, cooks fast, and doesn’t break the bank. I’ve been making these recipes on repeat because they’re simple enough for weeknights but good enough to serve company.
These are the ones I actually make, not just bookmark and forget. Most take under 30 minutes. Let’s get into it.
1. Garlic Butter Baked Tilapia
Ingredients:
- 4 tilapia fillets
- 4 tablespoons butter, melted
- 4 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Fresh parsley, chopped
Instructions:
Step 1: Preheat your oven to 400°F and line a baking sheet with parchment paper.
Pat the tilapia fillets dry with paper towels. This matters more than you’d think because wet fish won’t get that nice golden edge. Just a quick pat on both sides.
Step 2: Mix the melted butter, minced garlic, lemon juice, paprika, salt, and pepper in a small bowl.
Smells amazing already, right? Make sure the garlic is evenly distributed. I like to use fresh garlic here because the jarred stuff just doesn’t have the same punch.
Step 3: Place the tilapia fillets on the prepared baking sheet and brush them generously with the garlic butter mixture.
Don’t be shy with the butter. Use a pastry brush or even just a spoon to coat the tops. Save a little bit of the mixture for after baking.
Step 4: Bake for 12 to 15 minutes until the fish flakes easily with a fork.
You’ll know it’s done when the edges look slightly golden and the flesh is opaque. Overcooked tilapia gets rubbery, so check it around 12 minutes. Drizzle the remaining garlic butter over the top and sprinkle with fresh parsley before serving.
2. Keto Lemon Herb Grilled Tilapia
Ingredients:
- 4 tilapia fillets
- 3 tablespoons olive oil
- Juice of 1 lemon
- 2 teaspoons dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Lemon slices for serving
Instructions:
Step 1: In a shallow dish, whisk together the olive oil, lemon juice, oregano, thyme, salt, and pepper.
This is your marinade. I make this every Sunday during grilling season. The lemon really brightens up the fish without overpowering it.
Step 2: Add the tilapia fillets to the marinade and turn to coat both sides. Let them sit for 15 minutes.
Not longer than 20 minutes though. The acid in the lemon will start to cook the fish if you leave it too long. Flip them halfway through so both sides get equal time.
Step 3: Preheat your grill to medium high heat and lightly oil the grates.
Use a paper towel dipped in oil and tongs to grease the grill. This prevents the fish from sticking. Trust me on this. I’ve lost too many fillets to a stubborn grill.
Step 4: Grill the tilapia for 3 to 4 minutes per side until it has nice grill marks and flakes easily.
Watch it closely. Tilapia is thin, so it cooks fast. You want those pretty char lines but not burnt fish. Use a wide spatula to flip it gently.
3. Creamy Spinach Stuffed Tilapia
Ingredients:
- 4 tilapia fillets
- 2 cups fresh spinach, chopped
- 4 ounces cream cheese, softened
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1/4 teaspoon nutmeg
- Salt and pepper to taste
- 2 tablespoons butter
Instructions:
Step 1: Preheat your oven to 375°F.
In a skillet over medium heat, melt 1 tablespoon of butter and sauté the spinach until wilted, about 2 minutes. Remove from heat and let it cool slightly. Squeeze out any excess moisture from the spinach.
Step 2: In a bowl, mix the cooked spinach, cream cheese, Parmesan, garlic, nutmeg, salt, and pepper until well combined.
This is where it gets good. The cream cheese makes it rich and the nutmeg adds this subtle warmth. Taste it. You’ll want to eat it with a spoon.
Step 3: Lay the tilapia fillets flat and spoon the spinach mixture onto one half of each fillet. Fold the other half over to create a pocket.
Secure with toothpicks if needed. I usually do because they tend to unfold in the oven. Place them seam side up in a greased baking dish.
Step 4: Dot the tops with the remaining butter and bake for 20 to 25 minutes until the fish is cooked through.
The filling should be hot and bubbly. The fish will be tender and the whole thing just melts in your mouth. Remove the toothpicks before serving, obviously.
4. Parmesan Crusted Tilapia (No Breadcrumbs)
Ingredients:
- 4 tilapia fillets
- 1 cup grated Parmesan cheese
- 1/2 cup almond flour
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 1/4 teaspoon paprika
- Salt and pepper to taste
- 2 eggs, beaten
- 2 tablespoons olive oil
Instructions:
Step 1: Preheat your oven to 425°F and line a baking sheet with parchment paper.
In a shallow dish, mix the Parmesan cheese, almond flour, garlic powder, Italian seasoning, paprika, salt, and pepper. In another dish, beat the eggs.
Step 2: Dip each tilapia fillet first in the beaten eggs, then press it into the Parmesan mixture to coat both sides.
Press down a little so the coating really sticks. You want a nice thick layer. Shake off any excess.
Step 3: Place the coated fillets on the prepared baking sheet and drizzle with olive oil.
The oil helps the crust get crispy and golden. Don’t skip it. You can also spray with cooking spray if that’s easier.
Step 4: Bake for 15 to 18 minutes until the crust is golden and the fish flakes easily.
The Parmesan gets this beautiful nutty flavor when it bakes. Honestly, you won’t even miss the breadcrumbs. This is my favorite way to make tilapia now.
5. Keto Cajun Pan-Seared Tilapia
Ingredients:
- 4 tilapia fillets
- 2 tablespoons Cajun seasoning
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon cayenne pepper (optional for extra heat)
- Salt and pepper to taste
- 3 tablespoons butter
- 1 tablespoon olive oil
Instructions:
Step 1: Pat the tilapia fillets dry and season both sides generously with the Cajun seasoning, garlic powder, onion powder, cayenne, salt, and pepper.
Really press the spices into the fish. You want that crust. If you like it spicy, go heavy on the cayenne. If not, skip it entirely.
Step 2: Heat the butter and olive oil in a large skillet over medium high heat until the butter is melted and sizzling.
Wait for the pan to get hot. If you add the fish too early, it’ll stick. You want to hear that sizzle when the fish hits the pan.
Step 3: Add the tilapia fillets to the skillet and cook for 3 to 4 minutes without moving them.
This is where the magic happens. That blackened crust forms. Don’t flip too early or you’ll ruin it. Be patient.
Step 4: Flip the fillets carefully and cook for another 3 to 4 minutes until the fish is cooked through and has a nice crust on both sides.
The inside should be flaky and tender. The outside should be dark and crispy. Spoon some of the butter from the pan over the top before serving.
6. Garlic Cream Sauce Tilapia
Ingredients:
- 4 tilapia fillets
- Salt and pepper to taste
- 2 tablespoons butter
- 4 cloves garlic, minced
- 1 cup heavy cream
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon Italian seasoning
- Fresh parsley, chopped
Instructions:
Step 1: Season the tilapia fillets with salt and pepper on both sides.
Heat 1 tablespoon of butter in a large skillet over medium heat. Add the tilapia and cook for 3 to 4 minutes per side until golden and cooked through. Remove and set aside.
Step 2: In the same skillet, melt the remaining butter and sauté the minced garlic for about 1 minute until fragrant.
Don’t let it burn. Burnt garlic is bitter. Just cook it until you can smell it and it’s starting to turn golden.
Step 3: Pour in the heavy cream, add the Parmesan cheese and Italian seasoning, and stir until the sauce is smooth and thickened.
This takes about 3 to 5 minutes. Keep stirring. The sauce will go from thin to thick pretty quickly. If it gets too thick, add a splash of cream or water.
Step 4: Return the tilapia fillets to the skillet and spoon the cream sauce over them. Let everything simmer together for 2 minutes.
This lets the fish soak up some of that garlicky goodness. Sprinkle with fresh parsley and serve. I make this at least twice a month.
7. Tilapia with Avocado Salsa
Ingredients:
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Salt and pepper to taste
- 2 ripe avocados, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons lime juice
- 2 tablespoons fresh cilantro, chopped
Instructions:
Step 1: Season the tilapia fillets with chili powder, cumin, salt, and pepper.
Heat the olive oil in a skillet over medium high heat. Add the tilapia and cook for 3 to 4 minutes per side until golden and flaky.
Step 2: While the fish is cooking, make the avocado salsa by combining the diced avocado, cherry tomatoes, red onion, lime juice, cilantro, and a pinch of salt in a bowl.
Toss gently. You don’t want to mash the avocado. Just mix everything together so it’s coated in lime juice.
Step 3: Taste the salsa and adjust the seasoning if needed.
Sometimes I add more lime or a pinch of cumin. Depends on how the avocados taste. Some are blander than others.
Step 4: Serve the cooked tilapia topped with a generous spoonful of the avocado salsa.
The cool creamy salsa against the warm spiced fish is perfect. This is my go to for summer dinners. Light but filling.
8. Pesto Baked Tilapia
Ingredients:
- 4 tilapia fillets
- 1/2 cup basil pesto (store bought or homemade)
- 1/4 cup grated Parmesan cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
- Cherry tomatoes and fresh basil for serving
Instructions:
Step 1: Preheat your oven to 400°F and lightly grease a baking dish with olive oil.
Place the tilapia fillets in the dish and season with salt and pepper.
Step 2: Spread about 2 tablespoons of pesto evenly over each fillet.
Use the back of a spoon to really coat the top. The pesto acts like a protective layer and keeps the fish moist while it bakes.
Step 3: Sprinkle the Parmesan cheese over the pesto.
This creates a nice little crust on top. You can add more if you want it extra cheesy. I usually do.
Step 4: Bake for 15 to 18 minutes until the fish flakes easily and the cheese is melted and slightly golden.
Serve with roasted cherry tomatoes and fresh basil. The pesto flavor is so bright and fresh. This one feels fancy but takes zero effort.
9. Almond Crusted Tilapia
Ingredients:
- 4 tilapia fillets
- 1 cup almond flour
- 1/2 cup sliced almonds, finely chopped
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 eggs, beaten
- 3 tablespoons butter, melted
Instructions:
Step 1: Preheat your oven to 425°F and line a baking sheet with parchment paper.
In a shallow dish, mix the almond flour, chopped almonds, garlic powder, paprika, salt, and pepper. In another dish, beat the eggs.
Step 2: Dip each tilapia fillet into the beaten eggs, then press it into the almond mixture to coat both sides.
Press firmly. The almonds need to stick. This coating is nutty and crunchy and honestly better than regular breading.
Step 3: Place the coated fillets on the prepared baking sheet and drizzle with melted butter.
The butter helps everything crisp up. Don’t be stingy.
Step 4: Bake for 15 to 18 minutes until the crust is golden brown and the fish is cooked through.
The almond crust gets this amazing toasted flavor. It’s crunchy on the outside, tender on the inside. So good.
10. Butter Lemon Capers Tilapia
Ingredients:
- 4 tilapia fillets
- Salt and pepper to taste
- 3 tablespoons butter, divided
- 2 cloves garlic, minced
- 1/4 cup chicken broth
- Juice of 1 lemon
- 2 tablespoons capers, drained
- Fresh parsley, chopped
Instructions:
Step 1: Season the tilapia fillets with salt and pepper.
Heat 2 tablespoons of butter in a large skillet over medium heat. Add the tilapia and cook for 3 to 4 minutes per side until golden and cooked through. Remove and set aside.
Step 2: In the same skillet, melt the remaining butter and sauté the garlic for about 1 minute.
Add the chicken broth, lemon juice, and capers. Stir everything together.
Step 3: Let the sauce simmer for 2 to 3 minutes until it reduces slightly.
It should be tangy and buttery and smell incredible. The capers add this salty briny pop that makes the whole dish.
Step 4: Return the tilapia to the skillet and spoon the sauce over the fillets. Let everything warm through for another minute.
Garnish with fresh parsley and serve. This is classic. Simple. Delicious. I learned this one from my mom and now I make it all the time.
Final Thoughts
There you have it. Ten keto tilapia recipes that won’t leave you bored. They’re all easy, flavorful, and low carb. Pick one tonight and let me know which one becomes your favorite. Drop a comment if you try any of these or if you have your own tilapia tricks. Happy cooking.
