This Parmesan-Crusted Fish with Creamy Cauliflower Mash and Cheesy Grilled Broccolini is a perfect dish for a healthy and satisfying dinner. With a crispy parmesan crust on tender tilapia, creamy cauliflower mash, and flavorful broccolini, it’s a keto-friendly meal that’s as delicious as it is nutritious.
Parmesan-Crusted Tilapia
Enjoy a delightful crunch with this flavorful Parmesan-crusted tilapia.
Ingredients:
- 1/4 cup parmesan cheese
- 2 tsp grassfed butter, softened
- 1 1/2 tbsp avocado oil mayo
- 1 tbsp lemon juice
- 1/4 tsp dried basil
- Pinch of salt
- Pinch of fresh black pepper
- 1 lb tilapia fillets
Instructions:
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a small bowl, combine parmesan cheese, softened butter, avocado oil mayo, lemon juice, dried basil, salt, and pepper.
- Pat dry the tilapia fillets with paper towels and place them on the prepared baking sheet.
- Spread the parmesan mixture evenly over the top of each tilapia fillet.
- Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and the crust is golden brown.
Creamy Cauliflower Mash
Velvety smooth cauliflower mash that complements the crispy fish perfectly.
Ingredients:
- 1 head cauliflower, chopped
- 3 garlic cloves
- 3-4 tbsp unsweetened almond milk
- 1/4 cup parmesan cheese
- 1-2 tbsp ghee
Instructions:
- In a large pot, bring water to a boil. Add chopped cauliflower and garlic cloves. Cook until cauliflower is tender, about 10-12 minutes.
- Drain the cauliflower and garlic, then transfer them to a food processor or blender.
- Add almond milk, parmesan cheese, and ghee to the cauliflower mixture.
- Blend until smooth and creamy, adding more almond milk if needed to reach desired consistency.
- Season with salt and pepper to taste.
Cheesy Grilled Broccolini
A savory side of broccolini with a cheesy twist.
Ingredients:
- Broccolini bunch
- Olive oil
- Salt and pepper
- Shredded cheese of choice (e.g., mozzarella, cheddar)
Instructions:
- Preheat a grill or grill pan over medium-high heat.
- Toss broccolini with olive oil, salt, and pepper.
- Grill broccolini for 3-4 minutes per side, or until lightly charred and tender.
- Sprinkle shredded cheese over the grilled broccolini and let it melt slightly.
- Remove from heat and serve hot.
Breakdown of Ingredients and Average Carb Content
Parmesan-Crusted Fish:
- Parmesan cheese: 0g carbs
- Butter: 0g carbs
- Avocado oil mayo: 0g carbs
- Lemon juice: 1g carb (per tbsp)
- Tilapia: 0g carbs
Creamy Cauliflower Mash:
- Cauliflower: 5g carbs (per cup, chopped)
- Garlic: 1g carb (per clove)
- Almond milk: 0.5g carbs (per tbsp)
- Parmesan cheese: 1g carb (per tbsp)
- Ghee: 0g carbs
Cheesy Grilled Broccolini:
- Broccolini: 4g carbs (per cup)
- Olive oil: 0g carbs
- Shredded cheese: varies (check packaging for carb content)
The total carb amount for these ingredients is approximately 12.5 grams: Parmesan-Crusted Fish (1g), Creamy Cauliflower Mash (7.5g), and Cheesy Grilled Broccolini (4g).
A Delicious Keto Meal
Enjoy this delicious and nutritious meal that combines the crunchy, flavorful Parmesan-crusted tilapia with velvety smooth cauliflower mash and cheesy grilled broccolini. With a total carb content of approximately 12.5 grams, this dish is perfect for those following a keto lifestyle. Savor the delightful textures and rich flavors, all while staying on track with your dietary goals. Bon appétit!
Credit to gogas2 on Reddit
