Baked Pesto Tilapia
Pesto Tilapia is a quick and diabetes-friendly meal, combining lean protein and healthy fats to support stable blood sugar levels. With flavourful pesto, a hint of lemon, and heart-healthy olive oil, this easy dish pairs perfectly with non-starchy vegetables for a nutritious, low-carb dinner.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- Low-Carb
- Low-Fat
- Pescatarian
- Senior Friendly
Servings:
Why Diabetes Friendly?
- Low in Carbohydrates: Tilapia and pesto are naturally low in carbs, making this meal ideal for maintaining stable blood sugar levels.
- Healthy Fats: Olive oil and pesto provide heart-healthy fats that can improve insulin sensitivity and help with blood sugar control.
- Lean Protein: Tilapia is a great source of lean protein, which helps manage hunger and supports steady glucose levels without spiking insulin.
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Equipment
- Baking sheet
Ingredients
- tilapia ((4 oz fillets)) 2 fillets
- salt ¼ tsp
- pepper ⅛ tsp
- pesto (homemade or store-bought) 2 tbsp
- lemon (sliced) 1
- olive oil 1 tbsp
- basil (fresh leaves (optional, for garnish)) 1 pinch
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Cooking Tips
- For extra flavour, you can marinate the tilapia in the pesto for 30 minutes before baking.
- Use a dairy-free pesto or make your own if you're following a dairy-free diet.
- If you don't have tilapia, other mild white fish such as cod or haddock work well with this recipe.
- Serve with non-starchy vegetables like zucchini or green beans for a well-balanced, diabetes-friendly meal.
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Instructions
- Set the oven to 375°F (190°C).
- Place the tilapia fillets on a baking sheet lined with parchment paper. Pat them dry with a paper towel and season both sides with salt and pepper.2 fillets tilapia , ¼ tsp salt, ⅛ tsp pepper
- Spread 1 tablespoon of pesto over each fillet, ensuring the top is coated well.2 tbsp pesto
- Place lemon slices on top of each fillet. Drizzle with olive oil for added flavor and moisture.1 lemon , 1 tbsp olive oil
- Place the baking sheet in the oven and bake for 12-15 minutes, or until the fish flakes easily with a fork.
- Garnish with fresh basil leaves (optional) and serve with a side of non-starchy vegetables like roasted broccoli, cauliflower, or a fresh cucumber-tomato salad.1 pinch basil
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FAQ
Can I cook this in an air fryer instead of the oven?
Yes, you can cook the tilapia in an air fryer at 375°F for about 8-10 minutes, checking for doneness by flaking the fish with a fork.Can I use frozen tilapia fillets?
Absolutely. Just make sure to thaw the fillets completely and pat them dry before seasoning and baking.Is store-bought pesto okay to use?
Yes, store-bought pesto works well, but be sure to check for added sugars or preservatives if you're watching your sugar intake.What if I don't have lemon slices?
You can use lemon juice instead, drizzling a bit over the fillets before baking.
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Nutrition
Per serving
Calories: 190.4kcal
Carbohydrates: 6.3g
Fiber: 1.8g
Sugar: 1.8g
Fat: 13.7g
Saturated Fat: 2.3g
Trans Fat:
Protein: 12.7g
Nutrition Facts
Baked Pesto Tilapia
Serving Size
1 fillet
Amount per Serving
Calories
190.4
% Daily Value*
Fat
13.7
g
21
%
Saturated Fat
2.3
g
14
%
Cholesterol
29.6
mg
10
%
Sodium
461.7
mg
20
%
Potassium
249
mg
7
%
Carbohydrates
6.3
g
2
%
Fiber
1.8
g
8
%
Sugar
1.8
g
2
%
Protein
12.7
g
25
%
Vitamin C
28.7
mg
35
%
Vitamin D
1.8
µg
12
%
Calcium
45.5
mg
5
%
Iron
0.8
mg
4
%
Magnesium
20.2
mg
5
%
Zinc
0.2
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
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