35+ Healthy and Tasty Friday Low-Sodium Tilapia Recipes Perfect for Your Next Feast

When it comes to heart-healthy eating, tilapia is a superstar.

This mild-flavored, protein-packed fish is not only versatile and affordable but also a great choice for low-sodium diets.

Whether you’re looking for a quick weeknight dinner or something special to impress your guests, tilapia can be the hero of your plate.

In this article, we’ll explore 35+ Friday-friendly low-sodium tilapia recipes that are perfect for satisfying your taste buds while keeping your sodium intake in check.

From light and zesty dishes to hearty meals, these recipes will make your Fridays both delicious and guilt-free.

35+ Healthy and Tasty Friday Low-Sodium Tilapia Recipes Perfect for Your Next Feast

Tilapia’s versatility and ease of preparation make it a go-to option for anyone following a low-sodium diet.

Whether grilled, baked, pan-seared, or steamed, the recipes we’ve explored show how you can elevate this humble fish into a flavorful feast.

The next time you’re planning a Friday dinner, you won’t have to choose between health and taste—these low-sodium tilapia recipes give you the best of both worlds.

Try a few of these dishes, and let your Fridays become the highlight of your week, full of flavor and free of excess sodium.

Lemon Garlic Baked Tilapia

This simple yet flavorful Lemon Garlic Baked Tilapia is perfect for a low-carb, low-sodium keto lunch. It’s a quick dish that combines the zesty tang of fresh lemons with the aromatic punch of garlic, complemented by a sprinkle of fresh herbs. A light, flaky fish recipe that will keep you satisfied and on track with your healthy lifestyle.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 2 garlic cloves, minced
• Juice of 1 lemon
• Zest of 1 lemon
• 1 tbsp fresh parsley, chopped
• 1 tsp paprika
• Black pepper, to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Place the tilapia fillets on the prepared baking sheet.
3. In a small bowl, mix olive oil, garlic, lemon juice, lemon zest, parsley, paprika, and black pepper.
4. Brush the mixture evenly over the tilapia fillets.
5. Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
6. Garnish with additional parsley and serve with a side of steamed vegetables or a simple green salad.

This Lemon Garlic Baked Tilapia is a wonderful option for anyone looking to enjoy a flavorful, healthy, and quick meal. The combination of fresh lemon and garlic elevates the mild taste of tilapia while keeping it keto-friendly and low-sodium. It’s an excellent choice for a satisfying Friday lunch.

Herb-Crusted Pan-Seared Tilapia

Craving something crispy yet low-carb? This Herb-Crusted Pan-Seared Tilapia offers a delightful crunch without the carbs. The blend of almond flour and herbs creates a crust that’s both flavorful and keto-approved. This recipe is perfect for a quick, low-sodium lunch that’s high in protein and full of fresh flavors.

Ingredients:

• 4 tilapia fillets
• 1/2 cup almond flour
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 2 tbsp olive oil

Instructions:

1. In a shallow bowl, mix almond flour, basil, oregano, garlic powder, and black pepper.
2. Pat the tilapia fillets dry with a paper towel. Coat each fillet in the almond flour mixture, pressing gently to adhere.
3. Heat olive oil in a large skillet over medium heat.
4. Add the tilapia fillets and cook for 3-4 minutes per side, or until golden brown and cooked through.
5. Serve hot with a dollop of keto-friendly tartar sauce or a squeeze of lemon.

This Herb-Crusted Pan-Seared Tilapia is an ideal choice for a delicious, crispy, and guilt-free meal. The herbaceous crust pairs beautifully with the tender fish, offering a low-sodium and low-carb lunch option that doesn’t compromise on flavor.

Creamy Dill Tilapia Lettuce Wraps

For a fresh and light lunch idea, these Creamy Dill Tilapia Lettuce Wraps are a must-try. The flaky tilapia is paired with a tangy, creamy dill sauce and served in crunchy lettuce leaves, making it a low-carb, keto-friendly alternative to traditional wraps. Perfect for a laid-back Friday meal.

Ingredients:

• 4 tilapia fillets
• 1 tbsp olive oil
• 1 tsp onion powder
• 1 tsp smoked paprika
• Black pepper, to taste
• 1/4 cup sour cream
• 2 tbsp fresh dill, chopped
• Juice of 1/2 lemon
• 1 head of butter or romaine lettuce

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season tilapia fillets with onion powder, smoked paprika, and black pepper.
3. Cook the fillets for 3-4 minutes per side, until golden and cooked through. Let cool slightly, then flake the fish into chunks.
4. In a small bowl, mix sour cream, dill, and lemon juice to create the creamy sauce.
5. Place a spoonful of tilapia and a dollop of the dill sauce in each lettuce leaf.
6. Roll up or fold the lettuce wraps and serve immediately.

These Creamy Dill Tilapia Lettuce Wraps are a refreshing and easy way to enjoy a keto-friendly lunch. The combination of savory tilapia and creamy dill sauce wrapped in crisp lettuce offers a satisfying meal that’s both nutritious and flavorful.

Spicy Blackened Tilapia with Avocado Salsa

If you’re looking for bold flavors to spice up your keto lunch, this Spicy Blackened Tilapia with Avocado Salsa is a fantastic choice. The smoky and spicy seasoning perfectly complements the light, flaky fish, while the creamy avocado salsa cools the heat. This dish is low-sodium, low-carb, and brimming with vibrant textures and tastes.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp cayenne pepper
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1 ripe avocado, diced
• 1 small tomato, diced
• 1 tbsp red onion, finely chopped
• Juice of 1 lime
• 1 tbsp fresh cilantro, chopped

Instructions:

1. In a small bowl, combine paprika, cayenne pepper, garlic powder, and black pepper.
2. Rub the spice mixture evenly over the tilapia fillets.
3. Heat olive oil in a skillet over medium-high heat. Cook the fillets for 3-4 minutes per side, until blackened and cooked through.
4. In a separate bowl, mix avocado, tomato, red onion, lime juice, and cilantro to make the salsa.
5. Serve the blackened tilapia topped with avocado salsa.

This Spicy Blackened Tilapia with Avocado Salsa is a flavor-packed, keto-friendly lunch that’s both nutritious and satisfying. The contrast between the smoky fish and creamy avocado salsa will make this a new favorite for your Friday meal plans.

Parmesan Crusted Tilapia with Zucchini Noodles

This Parmesan Crusted Tilapia with Zucchini Noodles combines a crispy, cheesy coating with a fresh and light vegetable base for a perfectly balanced low-carb, keto lunch. The dish is rich in protein and keeps sodium levels low while delivering big on taste and texture.

Ingredients:

• 4 tilapia fillets
• 1/2 cup grated Parmesan cheese
• 1/4 cup almond flour
• 1 tsp garlic powder
• Black pepper, to taste
• 2 medium zucchinis, spiralized
• 2 tbsp olive oil (divided)
• 1 tsp Italian seasoning

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a shallow dish, mix Parmesan cheese, almond flour, garlic powder, and black pepper.
3. Coat each tilapia fillet in the Parmesan mixture, pressing gently to adhere.
4. Place the coated fillets on the prepared baking sheet and bake for 12-15 minutes, or until golden brown.
5. Meanwhile, heat 1 tbsp olive oil in a skillet over medium heat. Add zucchini noodles, Italian seasoning, and a pinch of black pepper. Sauté for 3-4 minutes.
6. Serve the Parmesan-crusted tilapia over the zucchini noodles.

Parmesan Crusted Tilapia with Zucchini Noodles is a delightful and filling low-carb meal option. The crispy coating pairs wonderfully with the tender zucchini, creating a perfect keto lunch that’s as nutritious as it is delicious.

Coconut Lime Tilapia Bowls

For a tropical twist, these Coconut Lime Tilapia Bowls offer a refreshing combination of flavors. The creamy coconut milk marinade and zesty lime transform tilapia into a vibrant, low-carb dish that feels like a mini vacation on your plate. Served with cauliflower rice, this recipe is keto-friendly and low-sodium.

Ingredients:

• 4 tilapia fillets
• 1/2 cup coconut milk (unsweetened)
• Juice of 1 lime
• Zest of 1 lime
• 1 tsp garlic powder
• 1 tbsp coconut oil
• 2 cups cauliflower rice
• 1 tbsp fresh cilantro, chopped

Instructions:

1. In a shallow dish, combine coconut milk, lime juice, lime zest, and garlic powder. Marinate the tilapia fillets for 15-20 minutes.
2. Heat coconut oil in a skillet over medium heat. Remove tilapia from the marinade and cook for 3-4 minutes per side, until golden and flaky.
3. In the same skillet, lightly sauté the cauliflower rice until tender.
4. Serve the tilapia over the cauliflower rice, garnished with fresh cilantro and an extra squeeze of lime.

These Coconut Lime Tilapia Bowls are a light yet flavorful option for a low-carb Friday lunch. The tropical flavors and creamy texture make this dish a standout, perfect for anyone seeking a keto-friendly, low-sodium recipe with a unique flair.

Grilled Tilapia with Garlic Herb Butter

Grilled to perfection and topped with a rich garlic herb butter, this Grilled Tilapia is a simple yet elegant dish that’s both low-carb and low-sodium. The smokiness of the grill combined with the freshness of the herbs makes this recipe an ideal choice for a quick and satisfying keto lunch that doesn’t compromise on flavor.

Ingredients:

• 4 tilapia fillets
• 2 tbsp olive oil
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh basil, chopped
• 2 garlic cloves, minced
• 2 tbsp butter
• 1 tsp lemon juice
• Black pepper, to taste

Instructions:

1. Preheat the grill to medium-high heat and brush the tilapia fillets with olive oil.
2. Season the fillets with black pepper and grill for 3-4 minutes per side, until cooked through and slightly charred.
3. In a small saucepan, melt butter over medium heat. Add garlic, parsley, and basil. Stir for 1-2 minutes until fragrant.
4. Drizzle the garlic herb butter over the grilled tilapia and finish with a squeeze of lemon juice.

This Grilled Tilapia with Garlic Herb Butter is a flavorful and light option that captures the essence of grilled fish with a rich, herbaceous topping. It’s a perfect keto-friendly, low-sodium lunch that’s sure to satisfy your taste buds while keeping you on track with your healthy eating goals.

Tilapia and Broccoli Stir-Fry

A healthy and quick stir-fry, this Tilapia and Broccoli Stir-Fry is a perfect keto meal for a light, low-carb lunch. The tilapia is pan-seared and paired with vibrant broccoli florets, all coated in a simple, flavorful sauce that’s both low in sodium and high in taste. It’s the ideal choice for a fast yet filling meal.

Ingredients:

• 4 tilapia fillets, cut into bite-sized pieces
• 2 cups broccoli florets
• 2 tbsp olive oil
• 1 tbsp soy sauce (low-sodium)
• 1 tsp sesame oil
• 1 tsp garlic powder
• 1 tbsp fresh ginger, grated
• 1 tbsp rice vinegar
• 1 tsp sesame seeds (optional)

Instructions:

1. Heat 1 tbsp of olive oil in a large skillet over medium-high heat. Add the broccoli florets and stir-fry for 3-4 minutes until they begin to soften.
2. Push the broccoli to one side of the skillet, then add the remaining olive oil. Add the tilapia pieces and cook for 4-5 minutes, stirring occasionally until golden brown and cooked through.
3. In a small bowl, whisk together soy sauce, sesame oil, garlic powder, ginger, and rice vinegar.
4. Pour the sauce over the fish and broccoli, stir to coat evenly, and cook for an additional 1-2 minutes.
5. Garnish with sesame seeds, if desired, and serve hot.

This Tilapia and Broccoli Stir-Fry is a simple, healthy, and flavorful low-carb meal that’s easy to prepare on busy Fridays. With its perfect balance of fish and vegetables, it’s a satisfying keto-friendly dish that offers great taste without the extra sodium.

Tilapia and Spinach Salad with Lemon Vinaigrette

This Tilapia and Spinach Salad with Lemon Vinaigrette is a light and refreshing keto lunch, packed with protein and fresh greens. The tilapia is pan-seared and placed on a bed of spinach, complemented by a tangy lemon vinaigrette. The combination of flavors is both nourishing and satisfying, making it a perfect low-sodium, low-carb meal.

Ingredients:

• 4 tilapia fillets
• 4 cups fresh spinach leaves
• 1/2 red onion, thinly sliced
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tsp honey (optional)
• Black pepper, to taste

Instructions:

1. Season tilapia fillets with black pepper and cook in a skillet over medium heat with olive oil for 3-4 minutes per side, until golden and cooked through.
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and honey to make the vinaigrette.
3. Place spinach and red onion slices in a large bowl.
4. Once the tilapia is cooked, break it into chunks and place it on top of the spinach.
5. Drizzle the lemon vinaigrette over the salad and toss gently to combine.

This Tilapia and Spinach Salad with Lemon Vinaigrette is a vibrant, keto-friendly dish that’s perfect for a light yet filling lunch. The combination of tender tilapia, fresh spinach, and zesty dressing creates a refreshing meal that is both low in sodium and high in flavor.

Tilapia with Cauliflower Mash and Asparagus

This Tilapia with Cauliflower Mash and Asparagus is a wholesome, low-carb, keto-friendly meal that’s satisfying and full of flavor. The flaky tilapia pairs perfectly with the creamy cauliflower mash and tender asparagus, making it an ideal Friday lunch that’s both nutritious and delicious.

Ingredients:

• 4 tilapia fillets
• 1 head of cauliflower, cut into florets
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil (divided)
• 2 tbsp butter
• 1/2 cup unsweetened almond milk
• 1/2 tsp garlic powder
• Black pepper, to taste
• 1 tbsp fresh parsley, chopped (for garnish)

Instructions:

1. Steam the cauliflower florets until tender, about 10-12 minutes.
2. While the cauliflower is steaming, heat 1 tbsp of olive oil in a skillet over medium heat. Add the asparagus and sauté for 5-7 minutes, until tender-crisp. Set aside.
3. In the same skillet, heat the remaining olive oil over medium heat. Season the tilapia fillets with black pepper, then cook for 3-4 minutes per side until golden and cooked through.
4. In a food processor or blender, combine steamed cauliflower, butter, almond milk, garlic powder, and black pepper. Blend until smooth and creamy.
5. Serve the tilapia on a plate with a generous serving of cauliflower mash and sautéed asparagus. Garnish with chopped parsley.

This Tilapia with Cauliflower Mash and Asparagus is a comforting, low-carb meal that brings together tender fish, creamy mash, and vibrant asparagus. It’s a perfect keto-friendly option for those looking to enjoy a satisfying lunch without sacrificing flavor or nutrition.

Spicy Tilapia Lettuce Tacos

For a fresh and spicy keto lunch, these Spicy Tilapia Lettuce Tacos are perfect. The tilapia is seasoned with a blend of chili and cumin, cooked until tender, and served in crisp lettuce leaves for a low-carb twist on traditional tacos. Paired with a cooling avocado salsa, this recipe is bursting with flavor and great for a healthy, low-sodium lunch.

Ingredients:

• 4 tilapia fillets
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 tsp paprika
• 1 tbsp olive oil
• 1/4 tsp black pepper
• 1 head butter lettuce (or romaine), leaves separated
• 1 avocado, diced
• 1 small tomato, diced
• 1 tbsp fresh cilantro, chopped
• Juice of 1 lime

Instructions:

1. Season the tilapia fillets with chili powder, cumin, paprika, black pepper, and olive oil.
2. Heat a skillet over medium heat and cook the tilapia fillets for 3-4 minutes per side, until golden brown and cooked through.
3. In a small bowl, combine avocado, tomato, cilantro, and lime juice to make the salsa.
4. To assemble the tacos, place a fillet in each lettuce leaf and top with avocado salsa. Serve immediately.

These Spicy Tilapia Lettuce Tacos are a fun and flavorful way to enjoy a keto-friendly meal. The spice from the tilapia and the cool, creamy avocado salsa come together in a light, refreshing dish that’s perfect for a low-carb lunch.

Tilapia Cucumber Salad with Lemon Dressing

This Tilapia Cucumber Salad with Lemon Dressing is a light, refreshing dish that’s perfect for a hot Friday lunch. The mild tilapia pairs beautifully with crunchy cucumber and a zesty lemon dressing, creating a dish that’s full of fresh flavors and low in carbs and sodium.

Ingredients:

• 4 tilapia fillets
• 1 cucumber, thinly sliced
• 1/4 red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• Black pepper, to taste
• 1 tbsp fresh dill, chopped

Instructions:

1. Heat olive oil in a skillet over medium heat. Season the tilapia fillets with black pepper and cook for 3-4 minutes per side, until golden and cooked through.
2. While the fish is cooking, prepare the salad by combining cucumber, red onion, and fresh dill in a large bowl.
3. In a small bowl, whisk together lemon juice, Dijon mustard, garlic powder, and olive oil to create the dressing.
4. Flake the cooked tilapia fillets into bite-sized pieces and add them to the salad. Drizzle the lemon dressing over the top and toss gently.

This Tilapia Cucumber Salad with Lemon Dressing is a light and refreshing way to enjoy a low-carb, keto lunch. The combination of fresh, crunchy vegetables and the zesty dressing complements the tender tilapia, making it a perfect low-sodium, satisfying meal for any day of the week.

Tilapia with Zucchini and Tomato Sauté

For a colorful and low-carb meal, this Tilapia with Zucchini and Tomato Sauté is a delightful dish that combines tender fish with the freshness of zucchini and tomatoes. It’s light, flavorful, and packed with nutrients. Perfect for a quick, keto-friendly, and low-sodium lunch.

Ingredients:

• 4 tilapia fillets
• 2 medium zucchinis, sliced
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp dried oregano
• Black pepper, to taste
• Fresh basil, chopped, for garnish

Instructions:

1. Heat 1 tbsp of olive oil in a large skillet over medium heat. Add the zucchini and sauté for 4-5 minutes until tender and slightly golden.
2. Add the cherry tomatoes to the skillet and continue to cook for another 2-3 minutes until softened. Remove from the pan and set aside.
3. In the same skillet, heat the remaining olive oil and season the tilapia fillets with garlic powder, onion powder, oregano, and black pepper.
4. Cook the tilapia fillets for 3-4 minutes per side, until golden and cooked through.
5. Serve the tilapia fillets topped with the zucchini and tomato sauté, garnished with fresh basil.

This Tilapia with Zucchini and Tomato Sauté is a light yet satisfying meal that is both keto-friendly and low-sodium. The combination of fresh vegetables with the savory tilapia creates a balanced dish that’s perfect for lunch or dinner.

Tilapia and Avocado Salad with Lime Dressing

This Tilapia and Avocado Salad with Lime Dressing is a refreshing, healthy, and filling meal. The combination of buttery avocado, fresh greens, and tender tilapia is elevated by a tangy lime dressing, making it a perfect low-carb, low-sodium option for a Friday lunch.

Ingredients:

• 4 tilapia fillets
• 2 avocados, sliced
• 4 cups mixed greens (spinach, arugula, etc.)
• 1/4 red onion, thinly sliced
• 1 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• Black pepper, to taste
• Fresh cilantro, chopped, for garnish

Instructions:

1. Heat olive oil in a skillet over medium heat. Season tilapia fillets with black pepper and garlic powder.
2. Cook the tilapia for 3-4 minutes per side, until golden and cooked through.
3. While the fish cooks, combine the mixed greens, avocado slices, and red onion in a large bowl.
4. In a small bowl, whisk together lime juice, Dijon mustard, and a pinch of black pepper to create the dressing.
5. Flake the cooked tilapia into bite-sized pieces and add it to the salad. Drizzle with the lime dressing and toss gently.
6. Garnish with fresh cilantro before serving.

This Tilapia and Avocado Salad with Lime Dressing is a light yet filling keto lunch that provides a great balance of healthy fats, protein, and fresh vegetables. The zesty lime dressing ties everything together, making it a flavorful and satisfying meal without excess sodium or carbs.

Baked Tilapia with Garlic and Spinach

This Baked Tilapia with Garlic and Spinach is a simple, flavorful, and nutritious dish. The tilapia fillets are baked to perfection, topped with a garlicky spinach mixture that adds richness and depth of flavor. This dish is not only keto-friendly and low in sodium, but it’s also a great option for a healthy and light Friday lunch.

Ingredients:

• 4 tilapia fillets
• 2 cups fresh spinach
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1/2 tsp paprika
• 1/4 tsp red pepper flakes (optional)
• Black pepper, to taste
• Lemon wedges, for serving

Instructions:

1. Preheat the oven to 375°F (190°C). Place the tilapia fillets on a baking sheet lined with parchment paper.
2. Drizzle olive oil over the fillets and season with paprika and black pepper. Bake for 12-15 minutes, or until the fish flakes easily with a fork.
3. While the fish bakes, heat the remaining olive oil in a skillet over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
4. Add the spinach to the skillet and cook for 2-3 minutes, until wilted and tender.
5. Once the tilapia is done, top each fillet with a generous portion of garlic spinach. Serve with lemon wedges for an extra burst of flavor.

Baked Tilapia with Garlic and Spinach is a light, flavorful, and nutrient-packed dish that’s ideal for anyone following a keto or low-sodium diet. The garlicky spinach adds a burst of richness, complementing the delicate tilapia for a satisfying lunch.

Note: More recipes are coming soon!