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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.
Servings: 2
Calories: 190.4kcal
Prep Time5 minutes
Cook Time13 minutes
Total Time18 minutes

Ingredients

  • 2 fillets tilapia (4 oz fillets)
  • ¼ tsp salt
  • ⅛ tsp pepper
  • 2 tbsp pesto homemade or store-bought
  • 1 lemon sliced
  • 1 tbsp olive oil
  • 1 pinch basil fresh leaves (optional, for garnish)

Equipment

  • Baking sheet

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

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.

Nutrition

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.