Description
A quick and flavorful Parmesan crusted tilapia recipe that’s keto-friendly, healthy, and ready in under 20 minutes. Perfect for busy weeknights and packed with protein and healthy fats.
Ingredients
Scale
- 4 tilapia fillets (about 6 oz / 170g each)
- ¾ cup (75g) finely grated Parmesan cheese
- ¼ cup (30g) almond flour
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 large eggs
- 3 tablespoons olive oil
- Lemon wedges for serving
Instructions
- Heat your skillet over medium heat and add 2 tablespoons of olive oil. Preheat your oven to 400°F (200°C) if you want to finish the tilapia in the oven for extra crispiness (optional).
- In a shallow bowl, combine the finely grated Parmesan, almond flour, garlic powder, Italian seasoning, salt, and pepper. Stir to evenly distribute the flavors.
- In another bowl, beat the eggs until smooth.
- Pat the tilapia fillets dry with paper towels. Dip each fillet into the egg wash, letting the excess drip off, then press firmly into the Parmesan mixture, coating both sides evenly.
- Place the fillets carefully in the hot skillet. Cook for about 3-4 minutes on each side until the crust is golden and crispy and the fish flakes easily with a fork. Optionally, transfer the skillet to the oven for 5 minutes to finish cooking through and keep the crust crisp.
- Serve immediately with a squeeze of fresh lemon wedges and your favorite keto-friendly sides.
Notes
Pat fillets dry to ensure crispiness. Press crust firmly onto fish to prevent falling off. Use room temperature eggs for better coating. Optionally finish cooking in the oven for thicker fillets. Avoid overcrowding the pan. Let rest briefly before serving. Use a splatter screen to keep stove clean.
- Prep Time: 14 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 fillet (about 6 oz
- Calories: 320
- Fat: 15
- Carbohydrates: 2
- Fiber: 1
- Protein: 38
Keywords: Parmesan crusted tilapia, keto dinner, low carb fish recipe, healthy tilapia, quick fish recipe, easy keto dinner