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Frozen Tilapia in Air Fryer

Turn frozen fish filets into a delicious dinner in minutes.

Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 3
Calories: 194 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 12 ounces (340g) frozen tilapia 3 filets, approximately 4 ounces each
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon onion powder
  • 1 tablespoon parsley for garnish

Instructions

    Cup of Yum
  1. Pre-heat air fryer to 375 degrees F / 190 degrees C.
  2. Mix together salt, pepper, onion powder and oil, then spread on frozen fish.
  3. Add to air fryer and air fry for 10-12 minutes or until completely cooked. Fish should be flaky and be fully cooked.
  4. Garnish with parsely and serve.

Notes

  • Just like with an oven or stovetop, it's a good idea to preheat your air fryer. Preheating helps ensure even cooking and better results. All machines are different so consult your instruction manual for specific tips.
  • Before seasoning or breading your fish, pat it dry with paper towels. Excess moisture on the surface can hinder crisping.
  • Season your fish generously. Don’t be afraid to use herbs, spices, or marinades. This adds flavor and enhances the overall appeal of the dish.
  • Lightly spray the air fryer basket or the fish itself with cooking spray. This helps prevent sticking and promotes crispiness.
  • Arrange the fish in a single layer in the air fryer basket, leaving some space between each piece. Overcrowding can lead to uneven cooking. 
  • For even browning, flip the fish filets or pieces halfway through the cooking time. This ensures that both sides get crispy.
  • Keep a close eye on the cooking process, especially during the last few minutes. Fish cooks relatively quickly, and it's easy to overcook it in an air fryer.
  • A squeeze of fresh lemon or lime juice after cooking can add a burst of fresh flavor and balance to your fish. Like Mediterranean? Use lemon. Want a fiesta? Try lime!
  • Air-fried fish is best when served right away. It retains its crispiness and flavor when enjoyed promptly.
  • Don't be afraid to play with different coatings, seasonings, and sauces to find your favorite air-fried fish variations. The world is your oyster!
  • Just like with an oven or stovetop, it's a good idea to preheat your air fryer. Preheating helps ensure even cooking and better results. All machines are different so consult your instruction manual for specific tips.
  • Before seasoning or breading your fish, pat it dry with paper towels. Excess moisture on the surface can hinder crisping.
  • Season your fish generously. Don’t be afraid to use herbs, spices, or marinades. This adds flavor and enhances the overall appeal of the dish.
  • Lightly spray the air fryer basket or the fish itself with cooking spray. This helps prevent sticking and promotes crispiness.
  • Arrange the fish in a single layer in the air fryer basket, leaving some space between each piece. Overcrowding can lead to uneven cooking. 
  • For even browning, flip the fish filets or pieces halfway through the cooking time. This ensures that both sides get crispy.
  • Keep a close eye on the cooking process, especially during the last few minutes. Fish cooks relatively quickly, and it's easy to overcook it in an air fryer.
  • A squeeze of fresh lemon or lime juice after cooking can add a burst of fresh flavor and balance to your fish. Like Mediterranean? Use lemon. Want a fiesta? Try lime!
  • Air-fried fish is best when served right away. It retains its crispiness and flavor when enjoyed promptly.
  • Don't be afraid to play with different coatings, seasonings, and sauces to find your favorite air-fried fish variations. The world is your oyster!
  • Storage - keep leftovers in an airtight container inside the fridge for 2-3 days. Do not refreeze.
  • There is just 1 WW Blue Plan SmartPoint in one serving of this.

Nutrition Information

Calories 194kcal (10%) Carbohydrates 1g (0%) Protein 23g (46%) Fat 11g (17%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 7g Cholesterol 57mg (19%) Sodium 448mg (19%) Potassium 358mg (10%) Fiber 0.2g (1%) Sugar 0.04g (0%) Vitamin A 114IU (2%) Vitamin C 2mg (2%) Calcium 16mg (2%) Iron 1mg (6%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 194

% Daily Value*

Calories 194kcal 10%
Carbohydrates 1g 0%
Protein 23g 46%
Fat 11g 17%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 7g 35%
Cholesterol 57mg 19%
Sodium 448mg 19%
Potassium 358mg 8%
Fiber 0.2g 1%
Sugar 0.04g 0%
Vitamin A 114IU 2%
Vitamin C 2mg 2%
Calcium 16mg 2%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.