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KETO LOW-CARB TILAPIA PARMESAN (HEART HEALTHY)

KETO LOW-CARB TILAPIA PARMESAN

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I’m feeling love for this Keto Low-Carb Tilapia Parmesan!

In following a Keto Low-Carb path (at different times of course), my husband Shawn and I are always looking for different quality sources of whole foods high in protein.  We generally consume a high protein, low carbohydrate lifestyle.  And while my diet is grain-free, Shawn enjoys wheat products because he has no gluten allergy nor sensitivity.

WHAT IS THE TASTE PROFILE OF KETO LOW-CARB TILAPIA PARMESAN?

The predominant taste and flavour sensations of this Keto Low-Carb Tilapia Parmesan are fattiness (from the mayo) and mozzarella (dairy) and saltiness from the Parmigianno-Reggiano.

WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB TILAPIA PARMESAN?

Let’s look at the nutritional value of Keto Low-Carb Tilapia Parmesan.  I’ve added Tilapia and other white fish to our diet on occasion. Tilapia is surprisingly high in protein.  A 3.5-ounce serving (100 grams) possesses only 128 calories and yet 26 grams of protein.  This same size piece of salmon has 20 grams.  Add to this that Tilapia is rich in trace minerals and vitamins, such as B12, phosphorus, selenium, niacin, and potassium.  Tilapia is almost as high in protein as chicken.  A 3-ounce fillet of broiled Tilapia has nearly 26 grams of protein. The same amount of skinless cooked chicken breast offers about 26.5 grams of protein – a difference of merely 3.5 grams.

Where Tilapia falls way short is in Omega-3.   It also has higher Omega-6 than other fish. The reason is that the farmed fish are fed corn-based food and oils that increase its Omega-6 content.  Omega-6 intake from fish consumed in moderation is not an issue for Shawn and me, nor for many other people.   But those with heart issues should keep their Omega-6 consumption down, in general.  Eating far too much omega 6 can raise your blood pressure, lead to blood clots that can cause a heart attack or stroke, and may cause your body to retain water.  The secret is refraining from eating processed foods high in corn and vegetable oils.

If you tend to eat more whole foods than eating Tilapia on occasion can be a nice alternative to beef, pork, chicken, and other fish.  Look for Tilapia that comes from the United States and Canada where farming practices are tightly regulated, and hormone treatment is prohibited.   Refrain from Chinese Tilapia.

Tilapia is also referred to as St. Peter’s fish, as it is believed to be the variety caught when Christ asked St. Peter to cast out his net in the Sea of Galilee.

WHAT WINE HARMONIZES WITH KETO LOW-CARB TILAPIA PARMESAN?

This simple Keto Low-Carb Tilapia Parmesan dish has loads of fattiness and flavor.  While Tilapia is delicate, the mayo and cheeses add weight and substance. You’ll want to make sure that the white wine you choose has enough weight and viscosity to match. A buttery Chardonnay works here, as well as Viognier. Some people like to offset tastes and flavors. If this is the case choose a white wine with zinging acidity to offset the fattiness and the saltiness.  Examples of this wine include brut sparkling wine, stainless steel Chardonnay, White Burgundy, Pinot Grigio, Pinot Gris, bone dry Riesling, Vino Verde, or Sauvignon Blanc.  The choice is yours. I prefer to match flavors in this instance. However, Pinot Noir works nicely with salmon and tuna. Just be sure to chill the wines for a half-hour in the refrigerator before serving.

*Wine Tips: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring.  Include your wine carb macros as part of your meal.  Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat.  Alcohol consumption also stimulates the appetite.  So, drink low-sugar, low-carb, and low alcohol wines in moderation.

WHAT OTHER KETO LOW-CARB HEALTHY HEART RECIPES CAN YOU ENJOY?

Keto Low-Carb Turkey Burgers (Heart Healthy)

Keto Low-Carb Bakes Feta (Heart Healthy)

Keto Low-Carb Protein Waffles (Heart Healthy)

Keto Low-Carb Maple Lemon Salmon (Heart Healthy)

Keto Low-Carb Zoodle Caprese Salad

WHAT IS SHARI MAC’S PRODUCT RECOMMENDATION FOR YOUR KETO LOW-CARB DIET?

I wanted to share with you the BEST thing you can do for yourself to support your Keto Low-Carb diet.  Invest in a Vitamix Blender!  I stand behind this product 100%.  This Vitamix is a long-term investment worth every dollar! I use this Vitamix for almost daily all of my Keto diet needs – smoothies, ice cream blends, hot soups (made right in the Vitamix), sauces, and more!  Every other blender I purchased before my Vitamix failed within a couple of years.  This blender is a work horse. My best-friend has had her Vitamix for over 20 years with NO issues!  I just got my Vitamix this past year and LOVE IT!

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KETO LOW-CARB TILAPIA PARMESAN

KETO LOW-CARB TILAPIA PARMESAN (HEART HEALTHY)


  • Author: Shari MAC
  • Total Time: 17
  • Yield: 2 1x
  • Diet: Gluten Free

Description

Keto Low-Carb Tilapia Parmesan is so damn tasty! Perfect for dinner.  The recipe uses tilapia, parmesan, garlic, mayo, mozzarella. If you are hunting for a filling and satisfying tilapia recipe paired with wine, check out this recipe!


Ingredients

Scale

6 (4 oz) filets Tilapia (or other white fish of choice)

4 cloves minced garlic

1/2 cup mayonnaise (fat-free for Heart Healthy)

1 cup grated Parmigiano-Reggiano

1 cup shredded mozzarella (partly-skimmed for Heart Healthy)

Freshly ground black pepper


Instructions

  • Preheat the oven to 400 degrees F (204 degrees C). Oil your baking pan parchment paper.  Place the Tilapia fillets on the pan.
  • Mix garlic with mayo.  Spread garlic mayo mixture evenly over each filet.  Sprinkle each filet with Parmesan. Bake for 10 to 12 minutes or until the fish is white and flakes easily.  When fish is almost done, sprinkle the fillets with mozzarella.  Place the pan back into the oven and cook until the cheese has melted. Serve hot.

Notes

  • Tilapia can be substituted with any white fish.  The recipe baking temperature and time is an estimate.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work. The nutritional value of this dish is based on the Keto version and is approximate.  Each fillet has 8 net carbs.  The sodium is higher than what is considered healthy (700 mg per meal).  That’s due to the salt in the cheeses.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 5
  • Cook Time: 13
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 532
  • Sugar: 1.3
  • Sodium: 428
  • Fat: 16.5
  • Saturated Fat: 6.6
  • Unsaturated Fat: NA
  • Trans Fat: NA
  • Carbohydrates: 5.5
  • Fiber: 0
  • Protein: 92.4
  • Cholesterol: 241

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