Almond Crusted Keto Tilapia

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Crispy almond flour and pecorino cheese crusted tilapia with low carb veggie couscous. The perfect keto seafood recipe that only uses 6 fresh ingredients.

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tilapia recipe

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You guys have been asking for keto seafood recipes, so I thought I would hook you up with a tilapia recipe that only has 6 fresh ingredients! The key to making this tilapia crispy and low carb is using seasoned almond flour and grated pecorino romano cheese. No flour or starch needed – just fry the fish up in a bit of olive oil or avocado oil and you are set. Serve the tilapia with keto veggie couscous made from cauliflower, zucchini, and green peppers.

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How To Cook Tilapia

The best way to make low carb crispy coated tilapia is by using fine almond flour. It is the best keto ingredient for dredging and frying food. You could also use coconut flour, but it does not get as crispy. Season the almond four with onion powder, garlic powder (Thrive market as terrific organic spices), lemon zest, along with salt and pepper. First rub some olive oil on the tilapia and season with salt on both sides and then place in the almond flour.

Make sure to pack the coating on both sides of the fish and then fry in a shallow pan with a bit of oil. The tilapia only takes 3 minutes each side, or until golden brown. It’s best to move the cooked tilapia to a wire rack set over a sheet tray so the excess oil can drip away.

Can You Fry With Almond Flour Or Coconut Flour?

Both almond flour and coconut flour can be used as a low carb breading for frying but almond flour is better. Almond flour will get more crispy than coconut flour and won’t soak up as much oil since is not as dry. You may need to change the oil more frequently as the almonds tend to burn easily at the bottom of the frying pan.

How To Make Keto Veggie Couscous

It’s easy to turn veggies into couscous. Just finely cut fresh cauliflower, green peppers, and zucchini. The veggies have the same look and feel as starch couscous, but none of the carbs. Since the recipe only has 6 fresh ingredients, I wanted to re-use the onion and garlic powder to season the couscous. If I had more veggies I would saute some onions and garlic before adding the veggies to the pan.

You only need to cook the veggies for 5 minutes. Otherwise they will get soft and mushy. Since we are going for a couscous texture, it’s nice if they veggies still have a bit of bite left to them. Finish the couscous with lemon juice, remember we used the zest for the fish, and you are done!

Make sure to check out my other seafood recipes:

 

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tilapia recipe

Almond & Cheese Crusted Tilapia

Course: Main Course
Cuisine: American
Keyword: couscous, keto, low carb, tilapia
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2 meals
Calories: 641 kcal
Author: Bobby Parrish

Almond flour and grated pecorino cheese crusted tilapia fried until golden brown, the perfect low carb seafood. Served with keto veggie couscous made from zucchini, green peppers, and cauliflower.

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Ingredients

For the tilapia:

  • 2 tilapia filets
  • ¾ cup fine almond flour
  • ½ teaspoon each garlic & onion powder
  • 1/3 cup finely grated pecorino or parmesan cheese
  • Zest of 1 lemon
  • Kosher salt & fresh pepper
  • Olive or avocado oil

For the keto couscous:

  • 1 large green pepper
  • 1 large zucchini
  • ½ a head of cauliflower florets
  • ½ teaspoon each garlic & onion powder
  • Juice of ½ a lemon
  • 1 long red finger chile sliced
  • Kosher salt & fresh pepper
  • Olive or avocado oil

Instructions

  1. For the keto couscous. Cut the zucchini into small cubes along with the green peppers and cauliflower. The goal is to make the look and feel of the veggies seem like large Israeli couscous. Pre-heat a large non-stick pan over medium-high heat along with 1 tablespoon of oil. Add the veggies to the pan along with the garlic and onion powder, ½ teaspoon of salt, and a few cracks of pepper. Cook for 5-7 minutes until the veggies have softened, but are not mushy. Turn the heat off the pan, save the lemon zest for the fish, and add the juice of half a lemon along with the sliced chiles. Mix well and check for seasoning.

  2. For the tilapia, add the almond flour to a small dish along with the onion and garlic powder, grated cheese, lemon zest, ½ teaspoon salt, and a few cracks of pepper, mix well. Rub some oil all over the tilapia and season with a generous pinch of salt. Place the tilapia in the seasoned almond flour and really pack on the flour, shake off excess and move to a wire rack, repeat with the second piece of fish.

  3. Add enough oil to a shallow non-stick pan set over medium-high heat and allow it to come to 350 F. Fry the fish for 3 minutes on each side, or until golden brown, flip and repeat. Move to a wire rack to cool. Serve the fish with the veggie couscous and enjoy!

Recipe Video

Recipe Notes

Macros per piece of tilapia, recipes makes two:
529 calories
3.5 grams of net carbs
5.9 grams of total carbs
29 grams of fat
50 grams of protein
2.4 grams of fiber

Macros per serving of veggie couscous, recipe makes two:
112 calories
7.8 grams of net carbs
12 grams of total carbs
5.2 grams of fat
3.5 grams of protein
4.2 grams of fiber

Nutrition Facts
Almond & Cheese Crusted Tilapia
Amount Per Serving
Calories 641 Calories from Fat 308
% Daily Value*
Fat 34.2g53%
Carbohydrates 17.9g6%
Fiber 6.6g28%
Protein 53.5g107%
* Percent Daily Values are based on a 2000 calorie diet.

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8 thoughts on “Almond Crusted Keto Tilapia”

    1. Bobby Parrish

      For this fish recipe you COULD use almond meal, but I’d rather keep almond flour on hand as it is more versatile: to use for this dish as well as in baking recipes.

      Reply
    1. Bobby Parrish

      I don’t use tilapia often, but when I do, if you buy good quality, farm raised tilapia from a reliable source like Whole Foods, it’s actually okay.

      Reply

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