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Parmesan-Crusted Tilapia with Cauliflower Mash and Cheesy Broccolini Recipe

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.


  • 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


  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. In a small bowl, combine parmesan cheese, softened butter, avocado oil mayo, lemon juice, dried basil, salt, and pepper.
  3. Pat dry the tilapia fillets with paper towels and place them on the prepared baking sheet.
  4. Spread the parmesan mixture evenly over the top of each tilapia fillet.
  5. 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.


  • 1 head cauliflower, chopped
  • 3 garlic cloves
  • 3-4 tbsp unsweetened almond milk
  • 1/4 cup parmesan cheese
  • 1-2 tbsp ghee


  1. In a large pot, bring water to a boil. Add chopped cauliflower and garlic cloves. Cook until cauliflower is tender, about 10-12 minutes.
  2. Drain the cauliflower and garlic, then transfer them to a food processor or blender.
  3. Add almond milk, parmesan cheese, and ghee to the cauliflower mixture.
  4. Blend until smooth and creamy, adding more almond milk if needed to reach desired consistency.
  5. Season with salt and pepper to taste.

Cheesy Grilled Broccolini

A savory side of broccolini with a cheesy twist.


  • Broccolini bunch
  • Olive oil
  • Salt and pepper
  • Shredded cheese of choice (e.g., mozzarella, cheddar)


  1. Preheat a grill or grill pan over medium-high heat.
  2. Toss broccolini with olive oil, salt, and pepper.
  3. Grill broccolini for 3-4 minutes per side, or until lightly charred and tender.
  4. Sprinkle shredded cheese over the grilled broccolini and let it melt slightly.
  5. 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

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