A delicious low carb take on a seafood classic, this Low Carb Tilapia Veracruz uses frozen tilapia for an easy weeknight supper that tastes restaurant-quality.
Tilapia Veracruz Recipe
This recipe is inspired by the signature dish of Veracruz, Mexico. The traditional version of this dish is called huachinango a la veracruzana and is made with red snapper, or whatever rockfish is in season.
A from-scratch sauce is made with lime juice, nutmeg, garlic, onions, tomato, jalapenos, olives and herbs. However, for a simple swap on busy weeknights, we used a low carb salsa!
This dish is usually served with small roasted potatoes and Mexican-style white rice, so Cauliflower Rice would be a great option!
I used still frozen tilapia filets so that they require cooking time long enough for the sauce to cook. Alternatively, you could simmer the sauce on the stove and cook the tilapia separately – but then you’d have double the dishes to wash!
The final dish is a perfectly poached fish with amazing flavor and a sauce with plenty of vegetables and texture.
For my low carb friends, this recipe comes in at just 8.3g net carbs per serving, as long as you omit the traditional ingredients of raisins and pepitas (roasted sunflower seeds). If you add the raisins you are nearly doubling the net carbs for this dish! (My kids love the raisins so I add them in and then just make sure I don’t eat them myself.)
Pepitas are a type of roasted and salted pumpkin seeds, which are also good as a snack or salad topping, and at 1g net carbs per Tablespoon they aren’t a huge splurge and they do add a good texture contrast.
Tilapia Veracruz Ingredients
Scroll down to the recipe card below for exact ingredient measurements and nutritional info.
- Crushed Tomatoes
- Chunky Salsa (mild or medium)
- Garlic, minced
- Italian Parsley, chopped
- Dried Oregano
- Nutmeg, optional
- Kalamata Olives, quartered
- Frozen Tilapia Filets (do not thaw)
Tip: for a more traditional Tilapia Veracruz, add 1/4 Cup Raisins and 1 Tablespoons pepitas, but please keep in mind that the raisins add 6.7g net carbs and the pepitas add 1g net carbs.
Kitchen Tools You May Find Helpful
- Measuring cups and spoons
- 8″ x 12″ glass baking dish
- Aluminum foil
How to Make Tilapia Veracruz
Preheat the oven to 325° F.
Combine all the ingredients in an 8″x12″ glass baking dish (or equivalent).
Add the tilapia filets, and spread the sauce over them.
Then, cover the dish tightly with aluminum foil.
Bake for 30 minutes, and then remove the foil and bake for another 10 minutes.
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This low carb fish recipe is perfect for busy weeknights and plan overs. The raisins, capers, olives and pepitas are great for kids who love a bit of texture in their food, but feel free to leave out whatever your family doesn’t like.