This tangy tilapia is a simple and quick yet mouth-wateringly delicious dinner meal. Beautifully tender fish filets are smothered in a creamy and flavorsome cheese sauce that turns golden-brown and crunchy in the broiler, laced with the fresh tang of lime juice to cut through the fat. Pair with your favorite side salad or veggies for a meal ideal for any occasion. We recommend asparagus seasoned to your taste.
Fish is one of the all-around healthiest and most keto-friendly foods, and tilapia is no exception. This fish is an excellent source of protein and is rich in a cocktail of beneficial nutrients: niacin, phosphorus, selenium, and potassium, as well as vitamin B12. The savory cheese sauce blends parmesan, mayonnaise, and butter with a dash of lime juice and an array of delicious herbs. Feel free to substitute lime with lemon, and if you’re watching your sodium intake, then using salt-free butter and omitting the salt results in a meal just as delicious.
Altogether, one of these tangy tilapia filets will come to approximately 191 calories, boasting 8g of fat and 28g of protein. They match wonderfully with asparagus, which brings a fresh crunch to this tangy, savory dish. For a quick and simple evening meal that’s piled high with healthy nutrients and tastes incredible, why not give this delicious and tangy cheese-sauce tilapia a try?
Season with salt and pepper to your taste, and enjoy!
Yields 4 servings of Keto Tangy Tilapia
The Preparation
Tilapia:
- 1/4 cup grated parmesan cheese
- 3 tablespoon mayonnaise
- 1 tablespoon butter, softened
- 1 tablespoon lime juice
- 1 teaspoon fresh garlic, minced
- 1/4 teaspoon onion powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 16 ounce tilapia
Asparagus:
- 16 ounce asparagus spears, trimmed
- 3 tablespoon butter
- 2 teaspoon fresh garlic, minced
- Salt and pepper to taste
The Execution
1. Measure out and prepare all of the ingredients. Preheat the oven to 425F.
2. In a bowl, combine the parmesan cheese, mayonnaise, softened butter, lime juice, minced garlic, onion powder, paprika, salt, and pepper. Stir to combine well.
3. Line a baking sheet with aluminum foil. Place the tilapia on the aluminum foil and season with salt and pepper. Smear the tilapia with the spread. Bake in the oven for 7-8 minutes.
4. While the tilapia is baking, cook the asparagus. In a frying pan over medium heat, add in the butter and minced garlic. Fry until fragrant. Add in the trimmed asparagus spears. Season with salt and pepper and cook until tender.
5. Serve the tilapia with the asparagus spears. Enjoy!
This makes a total of 4 servings of Keto Tangy Tilapia. Each serving comes out to be 372 calories, 24.3g fat, 3.5g net carbs, and 34.8g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 0.25 cup grated parmesan cheese | 108 | 7.2 | 1 | 0 | 1 | 9.6 |
| 3.00 tablespoon mayonnaise | 281 | 30.9 | 0.2 | 0 | 0.2 | 0.4 |
| 1.00 tablespoon butter | 102 | 11.5 | 0 | 0 | 0 | 0.1 |
| 1.00 tablespoon lime juice | 4 | 0 | 1.3 | 0.1 | 1.2 | 0.1 |
| 1.00 teaspoon fresh garlic | 4 | 0 | 0.9 | 0.1 | 0.9 | 0.2 |
| 0.25 teaspoon onion powder | 2 | 0 | 1 | 0.1 | 0.4 | 0.1 |
| 0.50 teaspoon paprika | 3 | 0.2 | 0.6 | 0.4 | 0.2 | 0.2 |
| 0.00 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 16.00 ounce tilapia | 581 | 12.3 | 0 | 0 | 0 | 117.9 |
| 16.00 ounce asparagus spears | 91 | 0.5 | 17.6 | 9.5 | 8.1 | 10 |
| 3.00 tablespoon butter | 305 | 35 | 0.0 | 0 | 0.0 | 0.4 |
| 2.00 teaspoon fresh garlic | 8 | 0 | 1.9 | 0.1 | 1.8 | 0.4 |
| 0.00 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 1488 | 97.1 | 24.1 | 10.3 | 13.8 | 139.2 |
| Per Serving (/4) | 372 | 24.3 | 6 | 2.6 | 3.5 | 34.8 |
The Preparation
- Tilapia:
- 1/4 cup grated parmesan cheese
- 3 tablespoon mayonnaise
- 1 tablespoon butter, softened
- 1 tablespoon lime juice
- 1 teaspoon fresh garlic, minced
- 1/4 teaspoon onion powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 16 ounce tilapia
- Asparagus:
- 16 ounce asparagus spears, trimmed
- 3 tablespoon butter
- 2 teaspoon fresh garlic, minced
- Salt and pepper to taste
The Execution
- Measure out and prepare all of the ingredients. Preheat the oven to 425F.
- In a bowl, combine the parmesan cheese, mayonnaise, softened butter, lime juice, minced garlic, onion powder, paprika, salt, and pepper. Stir to combine well.
- Line a baking sheet with aluminum foil. Place the tilapia on the aluminum foil and season with salt and pepper. Smear the tilapia with the spread. Bake in the oven for 7-8 minutes.
- While the tilapia is baking, cook the asparagus. In a frying pan over medium heat, add in the butter and minced garlic. Fry until fragrant. Add in the trimmed asparagus spears. Season with salt and pepper and cook until tender.
- Serve the tilapia with the asparagus spears. Enjoy!
Notes
This makes a total of 4 servings of Keto Tangy Tilapia. Each serving comes out to be 372 calories, 24.3g fat, 3.5g net carbs, and 34.8g protein.
