10 Low-Carb Keto Tilapia Recipes for a Healthy Meal

Tilapia offers the perfect canvas for your keto lifestyle, combining lean protein with incredible versatility.

You’ll find this mild fish transforms effortlessly whether you’re craving something spicy, buttery, or herb-infused.

If you’ve been rotating through the same low-carb recipes, these ten tilapia dishes will breathe new life into your meal plan without compromising your carb limits.

Each recipe pairs beautifully with keto-friendly sides for complete, satisfying meals that prove healthy eating doesn’t mean sacrificing flavor.

10 Low-Carb Keto Tilapia Recipes for a Healthy Meal

Tilapia is the perfect protein for keto dieters seeking a light, flavorful meal without the carb overload. This simple pan-seared tilapia with herb butter sauce delivers maximum flavor while keeping carbs to a minimum. Ready in under 20 minutes, it’s an ideal weeknight dinner that pairs beautifully with low-carb vegetables.

Ingredients:

• 4 tilapia fillets (6 oz each)
• 2 tablespoons olive oil
• 3 tablespoons unsalted butter
• 3 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon capers (optional)

Instructions:

Step 1: Pat tilapia fillets dry with paper towels and season both sides with salt, pepper, and paprika.

Step 2: Heat olive oil in a large skillet over medium-high heat until shimmering.

Step 3: Place tilapia fillets in the skillet and cook for 3-4 minutes on each side until golden brown and the fish flakes easily with a fork.

Step 4: Remove fish from the skillet and set aside on a warm plate.

Step 5: Reduce heat to medium-low and add butter to the same skillet. Once melted, add minced garlic and sauté for 30 seconds until fragrant.

Step 6: Add lemon juice, lemon zest, oregano, and capers (if using). Stir to combine and cook for 1 minute.

Step 7: Return tilapia to the skillet, spooning the sauce over the fillets. Sprinkle with fresh parsley.

Step 8: Serve immediately with your favorite keto-friendly sides like cauliflower rice or sautéed spinach.

Nutrition:

• Calories: 280
• Protein: 35g
• Fat: 15g
• Net Carbs: 1g
• Fiber: 0.5g
• Sodium: 220mg
• Potassium: 480mg

Garlic Butter Tilapia With Roasted Cauliflower

This simple yet elegant keto-friendly dish pairs tender tilapia fillets with a rich garlic butter sauce alongside perfectly roasted cauliflower. The combination creates a satisfying low-carb meal that’s packed with flavor while keeping carbohydrates to a minimum, making it ideal for those following a ketogenic lifestyle.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 1 medium cauliflower head, cut into florets
• 6 tablespoons butter, divided
• 6 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon dried Italian herbs
• Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.

Step 2: In a large bowl, toss cauliflower florets with olive oil, 2 tablespoons of melted butter, 2 cloves of minced garlic, paprika, salt, and pepper until evenly coated.

Step 3: Spread the cauliflower on the prepared baking sheet in a single layer. Roast for 20-25 minutes until golden brown and tender, stirring halfway through.

Step 4: While the cauliflower is roasting, pat dry the tilapia fillets with paper towels and season both sides with salt and pepper.

Step 5: In a large skillet, melt the remaining 4 tablespoons of butter over medium heat. Add the remaining minced garlic and sauté for 30 seconds until fragrant.

Step 6: Add the tilapia fillets to the skillet and cook for 3-4 minutes on each side until the fish flakes easily with a fork and is opaque throughout.

Step 7: Drizzle lemon juice over the fish and sprinkle with half of the chopped parsley and Italian herbs.

Step 8: Remove the roasted cauliflower from the oven and transfer to a serving dish. Place the tilapia fillets alongside or on top of the cauliflower.

Step 9: Pour the remaining garlic butter sauce from the skillet over the fish and cauliflower, then garnish with the remaining parsley.

Nutrition:

• Calories: 385
• Protein: 35g
• Fat: 26g
• Net Carbs: 4g
• Fiber: 2g
• Total Carbs: 6g
• Sodium: 320mg
• Potassium: 780mg

Mediterranean Herb-Crusted Tilapia Fillets

This Mediterranean-inspired tilapia dish brings together the fresh flavors of herbs, lemon, and olive oil to create a crispy, flavorful crust on perfectly cooked fish fillets.

With its low carb profile and high protein content, this recipe fits perfectly into a ketogenic lifestyle while transporting your taste buds to the sunny shores of the Mediterranean.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, finely chopped
• 1 tablespoon fresh thyme, finely chopped
• 1 tablespoon fresh parsley, finely chopped
• 1 tablespoon fresh oregano, finely chopped
• 1/2 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon paprika
• Lemon wedges for serving

Instructions:

Step 1: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2: Pat the tilapia fillets dry with paper towels and place them on the prepared baking sheet.

Step 3: In a small bowl, mix together the olive oil, lemon juice, and minced garlic.

Step 4: In another bowl, combine the almond flour, Parmesan cheese, chopped herbs (rosemary, thyme, parsley, oregano), salt, pepper, and paprika.

Step 5: Brush each tilapia fillet generously with the olive oil mixture on both sides.

Step 6: Press the herb and almond flour mixture onto both sides of each fillet, ensuring they’re well coated.

Step 7: Bake in the preheated oven for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.

Step 8: For a crispier crust, broil for an additional 1-2 minutes, watching carefully to prevent burning.

Step 9: Serve immediately with lemon wedges and a side of keto-friendly vegetables such as roasted asparagus or sautéed spinach.

Nutrition:

• Calories: 320
• Protein: 35g
• Fat: 18g
• Net Carbs: 2g
• Fiber: 1g
• Total Carbs: 3g
• Sodium: 390mg
• Potassium: 480mg
• Calcium: 15% DV
• Iron: 10% DV

Spicy Coconut Lime Tilapia Skillet

This zesty, spicy coconut lime tilapia skillet brings tropical flavors to your keto dinner table in just 30 minutes. The combination of creamy coconut milk, tangy lime, and gentle heat from chili creates a luxurious sauce that perfectly complements the delicate tilapia fillets while keeping carbs low.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tablespoons coconut oil
• 1 small onion, finely diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1-2 red chili peppers, seeded and sliced (adjust to taste)
• 1 can (14 oz) full-fat coconut milk
• 2 tablespoons lime juice
• Zest of 1 lime
• 1 tablespoon fish sauce
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges for serving

Instructions:

Step 1: Pat the tilapia fillets dry with paper towels and season both sides with salt and pepper.

Step 2: Heat coconut oil in a large skillet over medium-high heat. When hot, add the tilapia and cook for 2-3 minutes per side until golden. Remove and set aside on a plate.

Step 3: In the same skillet, reduce heat to medium and add the diced onion. Cook for 2-3 minutes until translucent.

Step 4: Add the garlic, ginger, and chili peppers to the skillet and sauté for 1 minute until fragrant.

Step 5: Pour in the coconut milk, lime juice, lime zest, fish sauce, turmeric, and cumin. Stir well to combine and bring to a gentle simmer.

Step 6: Reduce heat to low and simmer the sauce for 5 minutes until it begins to thicken slightly.

Step 7: Return the tilapia fillets to the skillet, spooning some of the sauce over them. Cover and simmer for 3-5 minutes until the fish is fully cooked and flakes easily with a fork.

Step 8: Garnish with fresh cilantro and serve immediately with lime wedges.

Nutrition:

• Calories: 385
• Protein: 35g
• Fat: 25g
• Net Carbs: 4g
• Fiber: 1g
• Total Carbs: 5g
• Sodium: 420mg
• Potassium: 685mg

Creamy Avocado and Cilantro Tilapia Bowls

These Creamy Avocado and Cilantro Tilapia Bowls are a perfect keto meal option that combines tender, flaky tilapia with rich, creamy avocado sauce. The bright flavors of fresh cilantro and lime complement the mild fish, while the cauliflower rice base keeps everything low-carb and satisfying.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 ripe avocados
• 1 cup fresh cilantro, roughly chopped
• 3 tablespoons lime juice
• 2 cloves garlic, minced
• 1/4 cup olive oil, divided
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (optional)
• 4 cups cauliflower rice
• 1 tablespoon butter
• Salt and pepper to taste
• 1/4 cup sour cream
• Lime wedges for serving
• 2 tablespoons fresh jalapeño, seeds removed and diced (optional)

Instructions:

Step 1: Season tilapia fillets on both sides with salt, pepper, cumin, and paprika.

Step 2: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Cook the tilapia fillets for about 3-4 minutes per side until golden and cooked through. Remove from heat and set aside.

Step 3: In a food processor or blender, combine avocados, cilantro, lime juice, garlic, remaining olive oil, cayenne (if using), and a pinch of salt. Blend until smooth and creamy.

Step 4: In another skillet, melt butter over medium heat. Add cauliflower rice and cook for 5-7 minutes until tender. Season with salt and pepper to taste.

Step 5: Assemble bowls by placing a portion of cauliflower rice at the bottom, then add tilapia fillet.

Step 6: Spoon the creamy avocado sauce over the tilapia and add a dollop of sour cream on top.

Step 7: Garnish with additional fresh cilantro, diced jalapeño if using, and a lime wedge.

Nutrition:

• Calories: 485
• Fat: 35g
• Protein: 38g
• Total Carbs: 12g
• Fiber: 8g
• Net Carbs: 4g
• Cholesterol: 85mg
• Sodium: 320mg

Lemon Pepper Tilapia With Zucchini Noodles

This invigorating and light keto-friendly dish pairs flaky tilapia fillets seasoned with zesty lemon pepper with spiralized zucchini noodles.

The combination creates a perfect low-carb meal that’s both satisfying and nutritious, ideal for weeknight dinners when you want something quick yet flavorful.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tablespoons olive oil, divided
• 2 tablespoons fresh lemon juice
• 2 teaspoons lemon pepper seasoning
• ½ teaspoon garlic powder
• ¼ teaspoon sea salt
• 3 medium zucchini, spiralized
• 2 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh dill, chopped
• 1 teaspoon lemon zest
• 2 tablespoons butter
• Lemon wedges for serving

Instructions:

Step 1: Pat the tilapia fillets dry with paper towels and season both sides with lemon pepper seasoning, garlic powder, and salt.

Step 2: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tilapia fillets and cook for 3-4 minutes per side until golden and the fish flakes easily with a fork. Remove from the pan and set aside.

Step 3: In the same skillet, add the remaining olive oil and butter. Once melted, add the minced garlic and sauté for 30 seconds until fragrant.

Step 4: Add the spiralized zucchini noodles to the skillet and toss to coat in the garlic butter mixture. Cook for 2-3 minutes until just tender but still slightly crisp.

Step 5: Add the lemon juice, lemon zest, and fresh herbs to the zucchini noodles. Toss gently to combine.

Step 6: Return the tilapia fillets to the skillet, nestling them among the zucchini noodles, and warm for an additional minute.

Step 7: Serve immediately with lemon wedges on the side for an extra burst of citrus flavor.

Nutrition:

• Calories: 320
• Protein: 38g
• Fat: 16g
• Net Carbs: 4g
• Fiber: 2g
• Total Carbs: 6g
• Sodium: 320mg
• Potassium: 780mg

Cajun Blackened Tilapia With Cauliflower Rice

This Cajun Blackened Tilapia with Cauliflower Rice delivers a perfect keto-friendly meal with bold Louisiana flavors without the carbs. The spicy, smoky seasoning creates a delicious crust on the tilapia, while the cauliflower rice serves as a light, fluffy base that soaks up all the savory juices.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 tbsp olive oil
• 2 tbsp paprika
• 1 tbsp dried oregano
• 1 tbsp dried thyme
• 1 tsp cayenne pepper (adjust to taste)
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp black pepper
• ½ tsp salt
• 1 medium cauliflower head
• 2 tbsp butter
• 2 cloves garlic, minced
• ¼ cup fresh parsley, chopped
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

Step 1: In a small bowl, mix paprika, oregano, thyme, cayenne pepper, garlic powder, onion powder, black pepper, and salt to create the Cajun seasoning.

Step 2: Pat the tilapia fillets dry with paper towels, then coat both sides generously with the Cajun seasoning mixture.

Step 3: Heat olive oil in a large cast-iron skillet over medium-high heat until it’s very hot but not smoking.

Step 4: Place the seasoned tilapia fillets in the hot skillet and cook for about 3-4 minutes on each side until blackened and fish flakes easily with a fork.

Step 5: While the fish is cooking, prepare the cauliflower rice by cutting the cauliflower head into florets and pulsing them in a food processor until they resemble rice grains.

Step 6: In a separate large skillet, melt the butter over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.

Step 7: Add the cauliflower rice to the skillet with garlic and butter. Cook for 5-7 minutes, stirring occasionally until the cauliflower is tender but not mushy.

Step 8: Stir in chopped parsley and lemon juice into the cauliflower rice. Season with salt and pepper to taste.

Step 9: Serve the blackened tilapia fillets over a bed of the cauliflower rice. Garnish with additional fresh parsley and lemon wedges if desired.

Nutrition:

• Calories: 310
• Protein: 35g
• Fat: 16g
• Total Carbs: 7g
• Fiber: 3g
• Net Carbs: 4g
• Sodium: 380mg
• Potassium: 720mg

Parmesan-Crusted Tilapia With Sautéed Spinach

This delicious low-carb dish combines flaky tilapia fillets coated in a crispy Parmesan crust with nutritious sautéed spinach.

It’s perfect for a quick weeknight dinner that’s both elegant and keto-friendly, ready in under 30 minutes.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 1 cup grated Parmesan cheese
• 2 tbsp almond flour
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp dried thyme
• ¼ tsp cayenne pepper (optional)
• Salt and pepper to taste
• 2 tbsp olive oil
• 1 lemon, cut into wedges
• 10 oz fresh spinach
• 3 cloves garlic, minced
• 1 tbsp butter

Instructions:

Step 1: Pat tilapia fillets dry with paper towels and season both sides with salt and pepper.

Step 2: In a shallow dish, combine Parmesan cheese, almond flour, garlic powder, paprika, dried thyme, and cayenne pepper (if using).

Step 3: Press each tilapia fillet into the Parmesan mixture, coating both sides evenly.

Step 4: Heat olive oil in a large skillet over medium-high heat.

Once hot, add the tilapia fillets and cook for 3-4 minutes per side until golden and crispy, and the fish flakes easily with a fork.

Step 5: Remove the tilapia from the skillet and set aside on a warm plate.

Step 6: In the same skillet, add butter and minced garlic.

Sauté for about 30 seconds until fragrant.

Step 7: Add the spinach to the skillet and toss until it begins to wilt, about 2-3 minutes.

Season with salt and pepper to taste.

Step 8: Serve the Parmesan-crusted tilapia with the sautéed spinach on the side and fresh lemon wedges for squeezing.

Nutrition:

• Calories: 320
• Protein: 38g
• Fat: 16g
• Net Carbs: 2g
• Fiber: 1g
• Total Carbs: 3g

Thai-Inspired Tilapia Curry With Shirataki Noodles

This vibrant Thai-inspired curry combines flaky tilapia fillets with low-carb shirataki noodles in a rich coconut milk base. Aromatic lemongrass, ginger, and Thai basil create an authentic flavor profile while keeping carbs minimal for keto dieters.

This one-pot wonder delivers the exotic taste of Thailand without compromising your macros.

Ingredients:

• 4 tilapia fillets (about 6 oz each)
• 2 packages shirataki noodles (about 7 oz each), rinsed well and drained
• 2 tablespoons coconut oil
• 1 small onion, thinly sliced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 stalk lemongrass, outer layer removed and finely minced
• 2-3 tablespoons red curry paste (check for no added sugar)
• 1 can (13.5 oz) full-fat coconut milk
• 1 cup chicken broth
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 1 medium bell pepper, sliced
• 1 cup fresh spinach
• ¼ cup fresh Thai basil leaves
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon erythritol or monk fruit sweetener (optional)
• Salt and pepper to taste
• 1 lime, cut into wedges for serving

Instructions:

Step 1: Heat coconut oil in a large, deep skillet over medium heat. Season tilapia fillets with salt and pepper, then sear for 2 minutes per side until golden but not fully cooked. Remove from the pan and set aside.

Step 2: In the same pan, add sliced onions and sauté until translucent, about 3 minutes. Add minced garlic, ginger, and lemongrass, cooking for another minute until fragrant.

Step 3: Stir in red curry paste and cook for 30 seconds to release its flavors. Pour in coconut milk and chicken broth, then add fish sauce and bring to a gentle simmer.

Step 4: Add bell pepper slices and simmer for 3 minutes until slightly softened. Return the tilapia fillets to the pan, nestling them into the sauce. Cover and cook for 5 minutes.

Step 5: Stir in the drained shirataki noodles, spinach, and optional sweetener. Cook for 2 more minutes until the spinach wilts and the noodles are heated through.

Step 6: Remove from heat and stir in lime juice, Thai basil, and cilantro. Taste and adjust seasoning if needed.

Step 7: Serve hot in bowls, ensuring each portion has a tilapia fillet, noodles, and plenty of the flavorful curry sauce. Garnish with lime wedges.

Nutrition:

• Calories: 385
• Protein: 37g
• Fat: 23g
• Net Carbs: 5g
• Fiber: 2g
• Total Carbs: 7g
• Sodium: 670mg
• Potassium: 850mg
• Calcium: 90mg
• Vitamin A: 25% DV
• Vitamin C: 45% DV

Crispy Almond Flour Tilapia Fingers With Homemade Tartar Sauce

These crispy tilapia fingers deliver the perfect crunch without the carbs, making them an ideal keto-friendly alternative to traditional breaded fish.

The almond flour coating creates a golden exterior while keeping the fish tender inside, and the homemade tartar sauce adds a creamy, tangy finish that complements the delicate flavor of tilapia.

Ingredients:

• 1 pound tilapia fillets, cut into 1-inch strips
• 1 cup almond flour
• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 large eggs, beaten
• 3 tablespoons olive oil

For the tartar sauce:

• ½ cup mayonnaise
• 1 tablespoon dill pickles, finely chopped
• 1 tablespoon capers, drained and chopped
• 2 teaspoons lemon juice
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh dill, chopped
• ¼ teaspoon garlic powder
• Salt and pepper to taste

Instructions:

Step 1: Pat the tilapia strips dry with paper towels to remove excess moisture, which helps the coating adhere better.

Step 2: In a shallow bowl, combine almond flour, paprika, garlic powder, onion powder, salt, and black pepper. Mix well to guarantee even distribution of spices.

Step 3: In another bowl, beat the eggs until smooth.

Step 4: Dip each tilapia strip into the beaten eggs, then coat thoroughly in the almond flour mixture, pressing gently to help the coating stick.

Step 5: Heat olive oil in a large skillet over medium heat until shimmering.

Step 6: Cook the coated tilapia strips in batches for 2-3 minutes per side until golden brown and crispy. Avoid overcrowding the pan.

Step 7: Transfer cooked tilapia fingers to a paper towel-lined plate to absorb excess oil.

Step 8: For the tartar sauce, combine mayonnaise, chopped pickles, capers, lemon juice, Dijon mustard, fresh dill, and garlic powder in a small bowl. Season with salt and pepper to taste.

Step 9: Serve the crispy tilapia fingers immediately with the homemade tartar sauce on the side.

Nutrition:

• Calories: 320
• Protein: 24g
• Fat: 22g
• Net Carbs: 3g
• Fiber: 2g
• Total Carbs: 5g
• Sodium: 380mg
• Potassium: 415mg

Final Thoughts

With these ten tilapia recipes in your culinary arsenal, you’re not just preparing dinner—you’re crafting a gateway to health.

Like the tilapia that transforms from humble fillet to centerpiece, you’ll find yourself evolving on your keto journey.

The dish becomes more than food; it’s a mirror reflecting your commitment to nourishment.

Next time you’re at the crossroads of convenience and health, remember: your plate awaits its transformation.