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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.



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


  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.