0 from 18 votes
Air Fryer Tilapia (Fresh or Frozen)
My Air Fryer Tilapia is a delicious and healthy weeknight dinner that the whole family will love! Made with just a handful of simple ingredients, this is a great recipe for busy weeknights and can be made in 15 minutes! This easy fish recipe is low carb and keto too.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4
Calories: 198 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 4 tilapia fillets (about 6 ounces each), fresh or frozen (can substitute any mild, flaky white fish like flounder, cod, grouper, or halibut)
- 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 Chopped, fresh parsley
- fresh lemon juice
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.
Cup of Yum
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.
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Notes
- Tilapia is a mildly flavored fish so season it liberally. Use your favorite spices- Cajun seasoning, thyme, and cayenne pepper are all good options.
- There's no need to flip the fish in the air fryer- it will cook evenly.
- Leftover tilapia is perfect for repurposing into other dishes like fish tacos, burrito bowls or salad.
- fish tacos
- burrito bowls
- salad
Nutrition Information
Calories
198kcal
(10%)
Carbohydrates
1g
(0%)
Protein
34g
(68%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
85mg
(28%)
Sodium
381mg
(16%)
Potassium
541mg
(15%)
Fiber
0.3g
(1%)
Sugar
0.1g
(0%)
Vitamin A
293IU
(6%)
Vitamin C
3mg
(3%)
Calcium
23mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 198
% 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.