Air Fryer Tilapia (Fresh or Frozen)
User Reviews
5
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
4
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Calories
198 kcal
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Course
Main Course
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Cuisine
American
Air Fryer Tilapia (Fresh or Frozen)
Description
This recipe prepares tilapia fillets seasoned with a simple spice rub including garlic powder, onion powder, paprika, kosher salt, and black pepper. The fillets are brushed with olive oil to help the spices adhere and to promote browning.
The tilapia cooks in a preheated air fryer at 380°F without needing to be flipped. Fresh fillets require about 8 to 10 minutes, while frozen fillets take around 12 to 13 minutes after rinsing and drying to remove frost. The fish should appear opaque and flake easily when done.
Garnishing with fresh chopped parsley and a squeeze of lemon juice adds freshness and brightness to balance the mild flavor of the tilapia. This straightforward cooking method yields flaky fish with a lightly seasoned crust, suitable for a quick meal.
Leftover tilapia is useful for repurposing into other dishes such as fish tacos, burrito bowls, or salads. The mild taste means you can customize seasonings based on preference, such as using Cajun or thyme blends.
Ingredients
- 4 tilapia fillet can substitute any mild, flaky white fish like flounder, cod, grouper, or halibut, about 6 oz each, fresh or frozen
- 1 tablespoon olive oil
Spice rub:
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
Garnishes:
- 2 tablespoons parsley chopped, fresh
- lemon juice fresh
Instructions
- Make the spice rub by mixing the garlic powder, onion powder, paprika, salt, and pepper in a small bowl.
- Brush the tilapia fillets with olive oil. Sprinkle the spice rub evenly over the fish.
- Preheat the air fryer to 380°F. Spray or brush the basket of your air fryer with a little oil. Place the tilapia in the basket in a single layer (depending on the size of your air fryer, you may need to cook the tilapia in batches).
- Cook for 8-10 minutes until fish is opaque and cooked through. Plate the tilapia and garnish with parsley and a nice squeeze of fresh lemon juice.
To Cook Frozen Tilapia:
- To cook frozen tilapia, first rinse it under cold water to remove any frost or ice. Then pat it dry with paper towels. Then brush the tilapia with oil and sprinkle on your spices as per the recipe instructions. The cooking time will be longer for frozen tilapia compared to fresh fillets. Cook frozen tilapia in the air fryer about 12-13 minutes at 380°F until cooked through. If it seems like it's getting dark on the outside too quickly, turn the temperature down to 350°F or 360°F.
Notes
- Season tilapia liberally due to its mild flavor; Cajun seasoning, thyme, or cayenne pepper work well as alternatives.
- No need to flip the fish in the air fryer; it cooks evenly on one side.
- Leftover tilapia can be repurposed for fish tacos, burrito bowls, or salads.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 198 kcal
% Daily Value*
| Calories | 198kcal | 10% |
| Carbohydrates | 1g | 0% |
| Protein | 34g | 68% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 85mg | 28% |
| Sodium | 381mg | 16% |
| Potassium | 541mg | 12% |
| Fiber | 0.3g | 1% |
| Sugar | 0.1g | 0% |
| Vitamin A | 293IU | 6% |
| Vitamin C | 3mg | 3% |
| Calcium | 23mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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