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KETO LOW-CARB TILAPIA PARMESAN (HEART HEALTHY)

KETO TILAPIA PARMESAN.

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I’m feeling love for this Keto 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 TILAPIA PARMESAN?

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

WHAT IS THE NUTRITIONAL VALUE OF KETO TILAPIA PARMESAN?

Let’s look at the nutritional value of Keto 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 TILAPIA PARMESAN?

This simple Keto 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, 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:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

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

KETO LOW-CARB TURKEY BURGERS

KETO LOW-CARB TURKEY BURGERS

Turkey Burgers (Heart Healthy)

Baked Feta (Heart Healthy)

Protein Waffles (Heart Healthy)

Maple Lemon Salmon (Heart Healthy)

Zoodle Caprese Salad

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

HOW DO YOU PREPARE KETO TILAPIA PARMESAN?

KETO LOW-CARB TILAPIA PARMESAN

Preheat the oven to 400 degrees F (204 degrees C). Spray with avocado oil your baking pan parchment paper. Place the Tilapia fillets on the pan.

 

KETO LOW-CARB TILAPIA PARMESAN

Chop garlic, green onions, measure mayo.

 

KETO LOW-CARB TILAPIA PARMESAN

Fold garlic and onion into mayo.

 

KETO LOW-CARB TILAPIA PARMESAN

Mix Parmesan into mayo.

 

KETO LOW-CARB TILAPIA PARMESAN

Add dollop of Parmesan mayo to each filet.

 

Spread Parmesan Mayo over filets. Add one slice of lemon cut in half to each filet. Bake until fish is white and flaky in oven or air fryer.

 

KETO LOW-CARB TILAPIA PARMESAN.

Enjoy.

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KETO TILAPIA PARMESAN

KETO TILAPIA PARMESAN (HEART HEALTHY)


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

Description

Keto Low-Carb Tilapia Parmesan uses tilapia, parmesan, garlic, mayo, and green onions. Fast and easy to prepare. Delicious!


Ingredients

Scale
  • 4 (6 oz) filets tilapia or other white fish
  • 3 tablespoons mayonnaise
  • 3 cloves garlic, minced
  • 2 green onions, chopped
  • 3 tablespoons grated Parmesan cheese, plus more for topping
  • 1 lemon, sliced into 8 slices
  • Freshly ground black pepper to taste

Instructions

  • Preheat oven to 400°F. Line a baking sheet with parchment paper and spray with avocado oil.
  • Place fish filets on the prepared baking sheet.
  • In a small bowl, mix together mayonnaise, minced garlic, chopped green onions, and 3 tablespoons Parmesan.
  • Spread the mayonnaise mixture evenly over each fish filet.
  • Top each filet with additional Parmesan cheese and 2 lemon half slices.
  • Bake for 12-15 minutes, or until fish is opaque and flakes easily with a fork.
  • Serve hot, garnished with freshly ground black pepper if desired.

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.
  • The recipe is based on the keto version and is approximate only.  One serving has 7 grams of net carbs.
  • (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: 250
  • Sugar: 1
  • Sodium: 420
  • Fat: 12
  • Saturated Fat: 3
  • Unsaturated Fat: 5
  • Trans Fat: 0
  • Carbohydrates: 3
  • Fiber: 0
  • Protein: 32
  • Cholesterol: 95

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