29+ Easy Diabetic Baked Tilapia Recipes for Busy Weeknights

If you’re living with diabetes or simply looking to maintain a healthy, balanced diet, finding delicious, low-carb, and nutritious meals can sometimes be a challenge.

Fortunately, fish like tilapia offers a great option for those managing blood sugar levels.

With its mild flavor and lean protein, tilapia can be prepared in countless ways that are both diabetic-friendly and delicious.

One of the healthiest ways to prepare tilapia is by baking it, which retains the fish’s natural nutrients while adding an array of flavorful herbs, spices, and healthy fats.

In this article, we’ve compiled 29+ diabetic baked tilapia recipes, offering a variety of options to suit your taste preferences.

Whether you’re in the mood for a zesty lemon-garlic tilapia, a rich coconut-crusted version, or even a fresh mango-avocado salsa topping, there’s something for everyone.

These recipes not only provide a satisfying meal but also support a healthy lifestyle for those managing diabetes.

Keep reading to discover some of the best ways to enjoy tilapia without compromising on flavor or health!

29+ Easy Diabetic Baked Tilapia Recipes for Busy Weeknights

Baked tilapia is an excellent choice for anyone looking to manage their blood sugar while enjoying a flavorful, protein-packed meal.

With these 29+ diabetic baked tilapia recipes, you’ll never run out of options for delicious and healthy dishes.

From light and fresh options like lemon dill tilapia to more hearty choices like coconut-crusted tilapia, these recipes make it easier to incorporate fish into your diet without sacrificing taste or nutrition.

With simple ingredients, quick cooking times, and a range of vibrant flavors, these recipes prove that eating for diabetes doesn’t have to be boring or bland.

So, next time you’re looking to create a nutritious meal, turn to these versatile tilapia recipes and enjoy a healthy, diabetes-friendly dinner!

Garlic Herb Baked Tilapia

This garlic herb baked tilapia is a simple yet flavorful dish that’s perfect for anyone managing diabetes. It’s packed with lean protein and seasoned with fresh herbs and garlic, ensuring a delicious and nutritious meal without added sugars or unnecessary carbs. This dish pairs well with roasted vegetables or a fresh green salad for a complete, balanced meal.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Fresh parsley for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Lightly grease a baking dish.
2. In a small bowl, mix olive oil, garlic, oregano, basil, black pepper, salt, lemon juice, and lemon zest.
3. Place tilapia fillets in the baking dish and brush the seasoning mixture over each fillet evenly.
4. Bake for 15-18 minutes, or until the fish flakes easily with a fork.
5. Garnish with fresh parsley and serve warm.

This baked tilapia is a healthy, low-carb option that bursts with flavor while staying light on the stomach. The combination of herbs and lemon enhances the taste without adding excess calories or sugar. It’s a great choice for anyone looking to enjoy a wholesome meal while managing their blood sugar.

Spicy Lemon Paprika Baked Tilapia

This spicy lemon paprika baked tilapia is a bold and zesty dish that adds a little kick to your meal while keeping it diabetes-friendly. The combination of smoky paprika, fresh lemon, and a touch of heat makes this dish both satisfying and nutritious. It’s a great choice for those who enjoy a little spice without compromising on health.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp cayenne pepper (adjust to taste)
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 cloves garlic, minced
• ½ tsp onion powder
• Chopped cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. In a small bowl, combine olive oil, smoked paprika, cayenne pepper, black pepper, salt, lemon juice, lemon zest, garlic, and onion powder.
3. Coat the tilapia fillets with the spice mixture and place them on the prepared baking sheet.
4. Bake for 15-18 minutes, until the fish is cooked through and flakes easily with a fork.
5. Garnish with fresh cilantro and serve immediately.

This tilapia recipe delivers a satisfying heat that pairs well with steamed vegetables or quinoa. The use of paprika and cayenne adds depth to the flavor, making it a perfect option for those who like a little spice while maintaining a diabetes-conscious diet.

Mediterranean Baked Tilapia with Tomatoes & Olives

This Mediterranean baked tilapia brings together heart-healthy ingredients like tomatoes, olives, and olive oil for a dish that’s not only delicious but also great for blood sugar control. It’s light, full of healthy fats, and packed with vibrant flavors that make it a perfect option for a nourishing dinner.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 1 cup cherry tomatoes, halved
• ½ cup black olives, sliced
• 2 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp lemon juice
• ¼ cup crumbled feta cheese (optional)
• Fresh basil or parsley for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Lightly grease a baking dish.
2. In a small bowl, mix olive oil, garlic, oregano, black pepper, salt, and lemon juice.
3. Place the tilapia fillets in the baking dish and drizzle the olive oil mixture over them.
4. Scatter the cherry tomatoes and black olives around the fish.
5. Bake for 15-18 minutes, until the fish is flaky and fully cooked.
6. Sprinkle with crumbled feta cheese and fresh basil or parsley before serving.

This Mediterranean-style tilapia is a fantastic way to enjoy a diabetes-friendly meal that doesn’t compromise on taste. The combination of olives, tomatoes, and herbs gives the dish a rich and savory profile while providing essential nutrients. Pair it with a side of whole grains or a fresh salad for a complete and satisfying meal.

Lemon Dill Baked Tilapia

This lemon dill baked tilapia is a light and fresh dish perfect for those looking for a flavorful, yet low-carb option. The zesty lemon paired with fragrant dill creates a bright and refreshing flavor that complements the mild taste of tilapia. This recipe is simple to make, making it an excellent choice for a busy weeknight dinner.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 tbsp fresh dill, chopped
• ½ tsp garlic powder
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp capers (optional)
• Lemon wedges for serving

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. In a small bowl, combine olive oil, lemon juice, lemon zest, dill, garlic powder, black pepper, and salt.
3. Place tilapia fillets in the baking dish and brush the mixture evenly over each fillet.
4. If desired, scatter capers around the fish for an added burst of flavor.
5. Bake for 15-18 minutes, or until the fish flakes easily with a fork.
6. Serve with lemon wedges for an extra citrusy kick.

This baked tilapia is a perfect balance of fresh and flavorful. The lemon and dill bring a refreshing taste to the fish, making it a satisfying choice for anyone managing their blood sugar levels. It’s versatile enough to pair with steamed vegetables or a light quinoa salad for a wholesome meal.

Cajun Baked Tilapia

For those who enjoy a little heat, this Cajun baked tilapia packs a punch with bold spices like paprika, cayenne, and garlic. The smoky, spicy flavors elevate the mild tilapia fillets and provide a satisfying, low-carb option for diabetics. This dish is quick to prepare and pairs beautifully with a side of roasted vegetables or a simple salad.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 1 tsp paprika
• ½ tsp cayenne pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp thyme
• ½ tsp black pepper
• 1 tsp salt
• 1 tbsp lemon juice

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking sheet.
2. In a small bowl, combine paprika, cayenne, garlic powder, onion powder, thyme, black pepper, salt, and olive oil to make the spice mixture.
3. Coat the tilapia fillets evenly with the spice mixture.
4. Place the fillets on the prepared baking sheet and bake for 15-18 minutes or until the fish flakes easily with a fork.
5. Drizzle with fresh lemon juice just before serving.

This Cajun-style tilapia is perfect for anyone who enjoys bold, spicy flavors. The combination of smoky paprika and cayenne provides a kick, while the fish remains light and healthy. It’s an excellent meal for managing blood sugar levels without sacrificing flavor, and it pairs well with a fresh vegetable or grain side dish for balance.

Baked Tilapia with Pesto and Spinach

This baked tilapia with pesto and spinach combines the richness of homemade pesto with the goodness of spinach for a healthy, diabetes-friendly dinner. Packed with healthy fats, vitamins, and antioxidants, this dish offers a satisfying, flavor-packed meal that can easily be paired with a side of whole grains for a complete plate.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 1 cup fresh spinach, chopped
• ¼ cup homemade or store-bought pesto
• 1 tbsp lemon juice
• ½ tsp black pepper
• ½ tsp salt
• ¼ cup shredded Parmesan cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. In a skillet, heat 1 tbsp olive oil over medium heat. Add the chopped spinach and cook for 2-3 minutes until wilted.
3. Place the tilapia fillets in the prepared baking dish. Spread the cooked spinach evenly over the fillets, then drizzle with pesto and lemon juice.
4. Sprinkle with black pepper and salt, then bake for 15-18 minutes, or until the fish flakes easily with a fork.
5. Garnish with Parmesan cheese if desired, and serve hot.

This baked tilapia with pesto and spinach is a perfect combination of rich and fresh flavors, all while being diabetes-friendly. The spinach adds a nutritious element, while the pesto provides a satisfying, herbaceous depth. This meal is a great way to enjoy a flavorful dinner that supports blood sugar management while being both filling and delicious.

Pesto and Sun-Dried Tomato Baked Tilapia

This pesto and sun-dried tomato baked tilapia offers a Mediterranean twist, combining the rich flavors of pesto and tangy sun-dried tomatoes. The tilapia fillets absorb these savory elements, making it a healthy, flavorful meal that’s both satisfying and diabetic-friendly.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 3 tbsp pesto (homemade or store-bought)
• ¼ cup sun-dried tomatoes, chopped
• 1 tbsp lemon juice
• 1 tsp dried basil
• ½ tsp black pepper
• ½ tsp salt
• Fresh basil leaves for garnish

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. In a small bowl, mix pesto, sun-dried tomatoes, lemon juice, basil, black pepper, and salt.
3. Place the tilapia fillets in the baking dish and spoon the pesto mixture evenly over each fillet.
4. Bake for 15-18 minutes or until the fish flakes easily with a fork.
5. Garnish with fresh basil leaves and serve warm.

This dish is a perfect blend of bright, zesty flavors and savory depth, all while remaining light and diabetic-friendly. The combination of pesto and sun-dried tomatoes enhances the fish, offering a satisfying meal that pairs beautifully with a side of roasted veggies or a quinoa salad.

Baked Tilapia with Avocado and Mango Salsa

This baked tilapia with avocado and mango salsa is a fresh, tropical-inspired dish that brings a burst of flavor with every bite. The creamy avocado and sweet mango salsa are paired with mild tilapia, creating a light, nutritious meal that’s perfect for those managing their blood sugar levels.

Ingredients:

• 4 tilapia fillets
• 1 tbsp olive oil
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp lime juice
• 1 ripe avocado, diced
• 1 ripe mango, diced
• 1 small red onion, finely chopped
• 1 tbsp cilantro, chopped
• 1 tbsp lime juice (for salsa)

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. Season tilapia fillets with olive oil, black pepper, salt, and lime juice.
3. Place the fillets in the prepared baking dish and bake for 15-18 minutes, or until the fish flakes easily with a fork.
4. Meanwhile, prepare the salsa by combining diced avocado, mango, red onion, cilantro, and lime juice in a bowl.
5. Once the tilapia is ready, top each fillet with the fresh avocado and mango salsa.

This baked tilapia with avocado and mango salsa is a refreshing, low-carb option that’s packed with healthy fats and vitamins. The sweetness of the mango complements the richness of the avocado, making it a balanced and enjoyable meal for anyone monitoring their blood sugar levels. The salsa adds a vibrant touch, turning this dish into a crowd-pleasing, nutritious option.

Coconut-Crusted Baked Tilapia

For a crispy, satisfying twist on tilapia, try this coconut-crusted baked tilapia. The coconut coating provides a crunchy texture without the need for frying, keeping the dish light and diabetic-friendly. This dish pairs wonderfully with a side of steamed vegetables or a fresh cucumber salad.

Ingredients:

• 4 tilapia fillets
• ½ cup unsweetened shredded coconut
• ¼ cup almond flour
• 1 egg, beaten
• 1 tbsp olive oil
• ½ tsp garlic powder
• ½ tsp paprika
• ½ tsp salt
• ½ tsp black pepper
• Fresh lime wedges for serving

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking sheet.
2. In a shallow dish, combine shredded coconut, almond flour, garlic powder, paprika, salt, and black pepper.
3. Dip each tilapia fillet into the beaten egg, then coat with the coconut mixture, pressing lightly to adhere.
4. Place the coated fillets on the prepared baking sheet and drizzle with olive oil.
5. Bake for 18-20 minutes, or until the fish is golden and flakes easily with a fork.
6. Serve with lime wedges for a zesty touch.

The coconut crust gives this baked tilapia a delightful crunch, while still keeping the dish light and low in carbohydrates. This meal is a great option for those looking for a more indulgent-tasting fish dish without compromising on health. The combination of coconut and almond flour provides a unique flavor profile that’s satisfying and perfect for those managing their blood sugar.

Lemon Garlic Parmesan Baked Tilapia

This lemon garlic parmesan baked tilapia brings together the zesty freshness of lemon, the richness of parmesan, and the boldness of garlic for a delicious and healthy meal. It’s an easy, quick recipe that delivers a burst of flavor while being light on carbs and perfect for a diabetic-friendly diet.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp lemon juice
• 1 tsp lemon zest
• ¼ cup grated parmesan cheese
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C) and lightly grease a baking dish.
2. In a small bowl, combine olive oil, minced garlic, lemon juice, lemon zest, black pepper, and salt.
3. Place the tilapia fillets in the prepared baking dish and brush the garlic-lemon mixture over each fillet.
4. Sprinkle grated parmesan cheese evenly over the fish.
5. Bake for 15-18 minutes or until the fish is cooked through and flakes easily with a fork.
6. Garnish with fresh parsley and serve hot.

The lemon and garlic add a fresh zing to the mild tilapia, while the parmesan provides a savory richness. This recipe is perfect for a low-carb, high-protein meal that satisfies your taste buds while being easy on blood sugar levels. Serve it with steamed vegetables or a light green salad for a well-rounded dinner.

Baked Tilapia with Roasted Red Pepper Sauce

This baked tilapia with roasted red pepper sauce is a flavorful, slightly smoky dish that’s perfect for those managing diabetes. The rich roasted red peppers create a creamy sauce that complements the mild tilapia, adding depth and warmth to the dish without extra carbs or sugars.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 1 tsp paprika
• ½ tsp black pepper
• ½ tsp salt
• 1 red bell pepper, roasted and peeled
• 2 tbsp Greek yogurt
• 1 tbsp olive oil (for sauce)
• 1 clove garlic, minced
• ½ tsp dried oregano
• Fresh basil or parsley for garnish

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. In a small bowl, mix olive oil, paprika, black pepper, and salt. Coat the tilapia fillets with this mixture and place them in the prepared baking dish.
3. Bake for 15-18 minutes, or until the fish flakes easily with a fork.
4. While the fish is baking, make the sauce: In a blender or food processor, combine the roasted red pepper, Greek yogurt, olive oil, garlic, and oregano. Blend until smooth.
5. Serve the tilapia fillets with the roasted red pepper sauce drizzled on top, garnished with fresh basil or parsley.

The roasted red pepper sauce provides a smoky and creamy base that pairs beautifully with the tilapia, giving the dish a unique, savory flavor. This recipe is not only delicious but also low in carbs, making it a great option for diabetics who want to enjoy a flavorful, satisfying meal without spiking their blood sugar levels.

Baked Tilapia with Lemon and Cucumber Salsa

This baked tilapia with lemon and cucumber salsa is a refreshing and light meal that pairs perfectly with the mild flavor of the tilapia. The crispness of cucumber and the tangy lemon in the salsa provide a great contrast to the tender fish, making it a diabetes-friendly dish that’s both delicious and nutritious.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 1 cucumber, diced
• 1 small red onion, finely chopped
• 1 tbsp fresh dill, chopped
• 1 tbsp fresh parsley, chopped
• 1 tbsp olive oil (for salsa)
• 1 tbsp lemon juice (for salsa)

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. Drizzle tilapia fillets with olive oil, lemon juice, black pepper, and salt, then place them in the prepared baking dish.
3. Bake for 15-18 minutes, or until the fish flakes easily with a fork.
4. While the fish is baking, prepare the salsa by combining diced cucumber, red onion, dill, parsley, olive oil, and lemon juice in a bowl.
5. Once the fish is ready, top each fillet with the fresh cucumber salsa and serve.

This baked tilapia is a great way to enjoy a light, flavorful meal while keeping your blood sugar levels in check. The refreshing cucumber salsa adds a burst of freshness that pairs perfectly with the fish, making it a great dish for warm weather or when you’re looking for something light and healthy. Serve with a side of roasted veggies or a quinoa salad to complete the meal.

Baked Tilapia with Mango and Avocado Salad

This baked tilapia with mango and avocado salad offers a tropical-inspired twist on a classic, light fish dish. The combination of juicy mango, creamy avocado, and the mild tilapia creates a refreshing and nutrient-packed meal that’s perfect for those managing their blood sugar levels. The flavors are balanced, and the dish is naturally low in carbs while still being incredibly satisfying.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp lime juice
• 1 mango, peeled and diced
• 1 avocado, peeled and diced
• 1 small red onion, finely chopped
• 1 tbsp cilantro, chopped
• 1 tbsp lime juice (for salad)
• 1 tbsp olive oil (for salad)

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. Drizzle the tilapia fillets with olive oil, lime juice, black pepper, and salt. Place them in the prepared baking dish.
3. Bake for 15-18 minutes, or until the fish flakes easily with a fork.
4. While the fish is baking, prepare the mango and avocado salad by combining diced mango, avocado, red onion, cilantro, olive oil, and lime juice in a bowl.
5. Once the fish is cooked, top the fillets with the fresh mango and avocado salad and serve immediately.

This baked tilapia with mango and avocado salad is a fresh, bright dish that combines the mildness of the tilapia with the richness of avocado and the sweetness of mango. It’s a fantastic, diabetic-friendly option for a light and flavorful meal that doesn’t compromise on taste or nutrition.

Baked Tilapia with Spinach and Artichoke

This baked tilapia with spinach and artichoke is a delicious and creamy dish that’s rich in flavor but still low in carbs and diabetic-friendly. The spinach and artichoke mixture adds a creamy texture, while the fish remains tender and mild. This dish offers a great way to enjoy the comfort of a creamy meal without sacrificing healthy eating.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp lemon juice
• 1 cup spinach, wilted
• ½ cup artichoke hearts, chopped (canned or fresh)
• 2 tbsp cream cheese (light)
• 1 tbsp grated parmesan cheese
• 1 tsp garlic powder

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. Drizzle tilapia fillets with olive oil, lemon juice, black pepper, and salt. Place the fillets in the prepared baking dish.
3. In a skillet, heat olive oil over medium heat and cook the spinach until wilted. Add the chopped artichokes, cream cheese, parmesan cheese, and garlic powder, stirring until the mixture becomes creamy.
4. Spoon the spinach and artichoke mixture over each tilapia fillet.
5. Bake for 15-18 minutes, or until the fish flakes easily with a fork. Serve immediately.

This baked tilapia with spinach and artichoke is a rich, creamy meal that is both comforting and healthy. The spinach and artichoke mixture is a flavorful topping that complements the mild tilapia. It’s a great choice for those looking for a hearty, low-carb meal that fits into a diabetic-friendly diet.

Baked Tilapia with Cilantro Lime Butter

For a simple yet flavorful baked tilapia, this cilantro lime butter recipe is both refreshing and rich. The buttery sauce, combined with fresh cilantro and lime, enhances the fish’s natural flavors and creates a dish that’s perfect for a light dinner. It’s an excellent choice for diabetics who need a quick and easy, carb-conscious meal.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 1 tbsp lime juice
• ½ tsp black pepper
• ½ tsp salt
• 3 tbsp unsalted butter, melted
• 2 tbsp fresh cilantro, chopped
• 1 tsp lime zest

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
2. Drizzle tilapia fillets with olive oil, lime juice, black pepper, and salt, then place in the prepared baking dish.
3. Bake for 15-18 minutes, or until the fish flakes easily with a fork.
4. While the fish is baking, combine melted butter, fresh cilantro, and lime zest in a small bowl.
5. Once the tilapia is cooked, drizzle the cilantro lime butter over the fillets and serve immediately.

This baked tilapia with cilantro lime butter offers a delightful balance of fresh and creamy flavors. The lime adds a zingy brightness, while the butter provides a rich finish. It’s a quick and simple dish that delivers both flavor and health benefits, making it a perfect option for those watching their blood sugar.

Note: More recipes are coming soon!