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Baked Tilapia with Mustard Cheese Sauce 🐟

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Introducing our Baked Tilapia with Almond Crust, a dish that combines delightful flavors and textures. This recipe offers tender tilapia filets encrusted with a crispy almond-Parmigiano blend. Paired with a zesty mustard cheese sauce, it adds an exciting twist to your meal. Ready to cook up this delicious recipe? Let's get started!

Keto baked tilapia served on a plate with cutleries.
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Preparation and cooking overview

Preparing Keto Tilapia is a breeze and takes only 35 minutes. Coat the tilapia filets with the almond mixture and bake until they turn golden. Meanwhile, blend the ingredients for the cheese sauce, adding mustard for an extra burst of flavor.

Chef's note

Experiment with this almond-crusted tilapia to make it your own. Add chopped parsley, nasturtium blooms, or dill for fresh flavors. Don't hesitate to play around with different mustards in the cheese sauce. Find what delights your taste buds and enjoy your culinary adventure!

  • Prep Time: 15 minutes
  • Cooking Time: 20 minutes
  • Total Time: 35 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

🐟 Ingredients for this baked tilapia recipe

Let's make this baked tilapia with the following simple ingredients:

  • 2 tilapia filets
  • ¾ cup almond flour
  • ½ cup grated Parmigiano-Reggiano cheese
  • 2 eggs
  • Sea salt, to taste

For the mustard cheese sauce

  • 7 ounces cream cheese
  • 2 anchovy fillets
  • 4-5 small capers
  • 2 tablespoons Dijon mustard
  • ½ lemon juice
Ingredients made ready for the preparation of baked tilapia recipe.

Ingredient substitutions

Not fond of some ingredients? No problem! Here are some keto-friendly substitutions:

  • Cream cheese: Try Greek yogurt or sour cream to lower the fat but keep the creamy texture.
  • Almond flour: Use cashew or coconut flour instead for a unique twist.

Additional ingredients

Enjoy the baked fish your way by playing with some of these ingredients: 

  • Crushed pork rinds: Add some crushed pork rinds to the crust for extra crispiness. They are a perfect alternative to panko bread crumbs!
  • Sliced almonds: Sprinkle sliced almonds on the fish filets before baking for a nutty crunch.
  • Fresh basil: Use fresh basil as a garnish to add herbal flavor.
  • Garlic: If you love garlic, add some to the mustard cheese sauce for a savory kick.
Homemade tilapia recipe.

Cooking tools required

To make this Baked Tilapia recipe, you'll need the following tools:

  • Mixing bowl
  • Baking tray
  • Parchment paper
  • Serving dish

Tool substitutes list

  • Baking tray: If you don't have a baking tray, use a casserole or oven-safe glass dish. Ensure it's large enough to hold the tilapia filets without crowding them.
Low carb tilapia.

How to make Baked Tilapia: step-by-step guide

Cooking methods

  • Baking

Preparation steps

  1. Gather and measure all the required ingredients for this recipe.
  2. Mix the almond flour, grated Parmigiano cheese, and a pinch of salt until well combined in a shallow bowl or plate.
  3. In a separate bowl, beat the eggs until smooth.

Cooking instructions

  1. Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper.
  2. Dip each tilapia filet into the almond-Parmigiano mixture, coating both sides thoroughly.
  3. Dip the filets into the beaten eggs, coating both sides. Then, place them back into the almond-Parmigiano mixture, pressing gently to create a second layer of crust on top of the first one. Ensure the filets are fully coated.
  4. Place the double-crusted tilapia filets onto the prepared baking sheet.
  5. Bake in the preheated oven for about 20-25 minutes or until the crust turns golden brown and the fish is fully cooked. It should flake easily with a fork.
  6. While the tilapia is baking, prepare the mustard cheese sauce. Combine the Dijon mustard, capers, anchovy fillets, and lemon juice in a blender or food processor. Blend until smooth. Gradually add cream cheese and continue mixing. Taste and adjust the seasoning if needed.
  7. Once the double-crusted tilapia is cooked to perfection, remove it from the oven and let it rest for a minute.
  8. Plate the filets and serve them alongside the mustard cheese sauce. Optionally, garnish with fresh lemon zest or micro greens for an extra touch of elegance.
Dipping the almond flour coated tilapia fillet in egg mixture.
Almond flour coated tilapia.

Chef's pro tip

Want your coated tilapia extra crunchy? Make sure to dry the filets well before coating them. Any extra moisture can make the crust less crispy. The secret to great texture is the double crust! With this method, you'll enjoy tender fish inside and a cheesy almond crunch on the outside.

What to serve with almond-crusted tilapia?

Looking for the perfect side to accompany your almond-crusted tilapia recipe? Here are some tasty options that cater to various tastes and dietary preferences:

  • Roasted Asparagus: Its natural sweetness and crisp texture make roasted asparagus a wonderful pairing with tender tilapia.
  • Cauliflower Rice: For a low-carb alternative, serve the crispy almond tilapia filets on a bed of cauliflower rice. It's great for soaking up the flavors of the cheese sauce.
  • Mango Salsa: Want to get adventurous with flavors? Try pairing the tilapia with mango avocado salsa for a fruity twist.
  • Keto Kale Salad: A fresh kale salad is always a good choice!
  • Keto Arugula Salad: This salad, featuring arugula, balsamic vinaigrette dressing, red onion slices, and cherry tomatoes, offers a tangy complement to the tilapia's nutty crust.
  • Grilled Vegetables: Serving the tilapia with a medley of grilled vegetables will give you a perfectly balanced meal.
Baked tilapia with almond crust.

How to make it healthier?

  • Low-fat cream cheese or Greek yogurt: Swap regular cream cheese for a low-fat version, or use Greek yogurt in the mustard cheese sauce. You'll cut down on fat but still enjoy the creamy texture.
  • Add more veggies: Amp up the nutrition by serving the baked fish with lots of fresh, leafy greens or a mix of colorful vegetables. This will add vitamins and minerals to your meal.

Time-saving tips

  • Double up the batch: Planning for future meals? Coat extra fish filets in the almond-Parmigiano mix, then freeze them. Lay them on a parchment-lined baking sheet before transferring them to an airtight container or freezer bag. You'll have a tasty meal ready to go whenever you need it!
Baked tilapia recipe.

What can I prepare ahead of time?

  • Make the cheese sauce in advance: Make the mustard cheese sauce up to a day in advance and store it in the fridge. Just reheat when you're ready to serve.

Storage and reheating instructions

Storage tips

  • Refrigerator: If you have leftover baked tilapia, place it in an airtight container and store it in the refrigerator. Enjoy it within two days to ensure the best quality.
  • Freezer: While you may be tempted to freeze any extra, it's better to savor the dish fresh. Freezing could change the texture and taste of the crispy crust, so it's not the best option.
Keto baked tilapia.

Reheating best practices

  • Oven: To reheat the leftovers, place them in a preheated oven at 350°F (180°C) until warm. This method helps maintain the crust's texture.
  • Microwave: If you're using a microwave, select a low-power setting to warm the fish gently. Be careful not to microwave it too long; otherwise, it might dry out.

Recipe wrap-up and conclusion

Now it's your turn to make this crispy Baked Tilapia with Almond Crust. Enjoy the amazing blend of flavors and textures with each delicious bite. Feel free to try different herbs and cheeses to add your personal touch to the recipe. Grab your apron and create a meal filled with joy and flavor. Happy cooking, and enjoy your meal!

Baked tilapia with mustard cheese sauce.

Looking for more keto fish recipes? Here are some delicious food options!

Frequently asked questions

Freezing baked tilapia is not recommended as it may compromise the dish's crispy texture and overall taste. It is best enjoyed fresh for the best culinary experience.

The Mustard Cheese Sauce can be stored in the refrigerator for up to 24 hours.

Yes, tilapia is considered keto-friendly! It is a low-carb and high-protein fish, making it an excellent choice for those following a ketogenic diet.

Almond flour offers a delightful nutty flavor, but for a twist, feel free to explore keto-friendly alternatives such as coconut flour or flaxseed meal for the crust.

Tilapia is a low-carb fish. On average, a 3-ounce (85 grams) serving of tilapia contains about 0 grams to 1 gram of carbohydrates. Remember that the overall carb count may vary based on additional ingredients used in a recipe. For precise carb information, refer to the recipe card below.

📖 Recipe

Baked tilapia.

Almond Crusted Tilapia

Delight in crispy Baked Tilapia with Almond Crust, paired with zesty mustard cheese sauce, creating a keto-friendly dish of exquisite flavors and textures.
5 from 1 vote
Print Rate Pin Recipe
Course: Main Course
Keyword: almond crusted tilapia, baked tilapia, easy, seafood, tilapia recipe
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Calories: 462kcal

Ingredients

  • 2 tilapia filets
  • ¾ cup almond flour
  • ½ cup grated Parmigiano-Reggiano cheese
  • 2 eggs
  • Sea salt to taste

For the mustard cheese sauce

  • 7 ounces cream cheese
  • 2 anchovy fillets
  • 4-5 small capers
  • 2 tablespoons Dijon mustard
  • ½ lemon juice
US Customary - Metric

Instructions

  • Preheat your oven to 200°C (400°F) and line a baking tray with parchment paper.
  • Dip each tilapia filet into the almond-Parmigiano mixture, coating both sides thoroughly.
  • Dip the filets into the beaten eggs, coating both sides. Then, place them back into the almond-Parmigiano mixture, pressing gently to create a second layer of crust on top of the first one. Ensure the filets are fully coated.
  • Place the double-crusted tilapia filets onto the prepared baking sheet.
  • Bake in the preheated oven for about 20-25 minutes or until the crust turns golden brown and the fish is fully cooked. It should flake easily with a fork.
  • While the tilapia is baking, prepare the mustard cheese sauce. Combine the Dijon mustard, capers, anchovy fillets, and lemon juice in a blender or food processor. Blend until smooth. Gradually add cream cheese and continue mixing. Taste and adjust the seasoning if needed.
  • Once the double-crusted tilapia is cooked to perfection, remove it from the oven and let it rest for a minute.
  • Plate the filets and serve them alongside the mustard cheese sauce. Optionally, garnish with fresh lemon zest or micro greens for an extra touch of elegance.

Video

Nutrition

Nutrition Facts
Almond Crusted Tilapia
Amount Per Serving
Calories 462 Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 14g88%
Trans Fat 0.01g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 184mg61%
Sodium 530mg23%
Potassium 387mg11%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 3g3%
Protein 33g66%
Vitamin A 890IU18%
Vitamin C 2mg2%
Calcium 269mg27%
Iron 2mg11%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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