Air Fryer Tilapia Healthy Recipe

air fryer tilapia

Are you searching for Air Fryer Tilapia recipe?

Are you searching for healthy air fryer tilapia recipe? Well in this article I’ll explain everything about air fryer tilapia recipe. Tilapia is low in carbs and packed with protein so it’s a perfect dinner for your family.
It is one of the easiest foods that you can make in an air fryer for lunch or dinner
Who doesn’t love fish, which is simple, easy and fast to cook without messing your kitchen?
Cooking air fryer whole tilapia can be one of them.
Ok let’s talk about Tilapia first.

What is Tilapia?

Mainly tilapia is best known for low carbs protein which is originally from Africa. So you can also use tilapia as a keto for a change. Tilapia belongs to Cichlid family and is a fresh water fish.
Tilapia is inexpensive compare to other sea food.
Whereas Tilapia fish farming is cheap and easy because it consumes cheap diet and it requires small space to grow in.
Nutritional wise Tilapia is a good source of protein, vitamin B12 and many more.
It is popular because of its cheap price compared to other expensive sea food like salmon & shrimp. It’s very easy to prepare tilapia in an air fryer and it has mild test which allow us to add more flavor for taste.

Health benefits of air fryer Tilapia?

Tilapia is a lean source of protein that has all the vitamins and minerals required for human body. It can be the best post work diet for those people who are into muscle building. Tilapia has remarkable source of protein, whereas even in small portion of serving it contains impressive amount of minerals and vitamins in it. For example, let’s take 3.5 ounce(100gm) serving contains the following nutrition:
• Carbs: 0grams
• Calories: 120kcal
• Protein: 25grams
• Fat: 2.3 grams
• Vitamin B12: 32%of the RDI
• Potassium: 20%of the RDI
• Niacin: 25% of the RDI
As far as we know that fish are almost considered as one of the healthiest foods we can have, still they also have their advantage and disadvantages.
Tilapia contains fatty acid Omega-3 and Omega-6. Whereas Omega-6 fatty acid can be less beneficial to health because excessive consumption of fatty acid may cause inflammation, which is not good for health.
So, eating Tilapia once or twice a week in generous amount(100g) per person is good for health as it is a good source of omega-3 fatty acids and protein which is beneficial for health.
Also choosing Tilapia from a responsible source can reduce the risk to health.
If you are in search of alternative fish for Tilapia then you can go for:
• Salmon
• Trout
• Red snapper
• Herring
• Cod
Tilapia is high in omega-6 fats.Omega-6 fatty acids are a type of polyunsaturated fat found in vegetable oils, nuts and seeds. When eaten in moderate quantity and in place of the saturated fats found in meats and dairy products, omega-6 fatty acids can be good for your heart.
Omega-6s are essential fatty acid that our body can’t make on its own. So, it needs to be fulfilled from external sources. Omega-6 greatly helps our body cholesterol in balance and also prepare our muscle cells to respond to insulin. Insulin also helps our body to convert sugar into energy. Especially if you have diabetes it can be beneficial for you.

Can you cook frozen Tilapia in air fryer?

Yes, you can definitely cook frozen tilapia in air fryer. The only thing is that you need to defrost the tilapia before you cook them.

How long does it take to cook air fryer tilapia?

Air fryer varies according to their brand, the average time to cook tilapia is 8-10 minutes. So, you can cook air fryer tilapia in less than 10 minutes or so according to the air fryer you are using to cook them.
Ingredients of Air fryer Tilapia:
2 fresh tilapia filets approximately 3 – 3.5 oz each
2 teaspoons olive oil
2 teaspoons fresh chives chopped
2 teaspoons fresh parsley chopped
1 teaspoon minced garlic
freshly ground pepper to taste
salt to taste

Instructions for air fryer tilapia:

Rinse tilapia with fresh water and pat dry it with paper towel.
Preheat air fryer to 400F / 204 C degrees.
In small mixing bowl, pour 2 table spoon of olive oil, 2 table spoon of chives and parsley, 1 table spoon minced garlic, salt and pepper to taste.
Stir all the spices together in the mixing bowl and mix it thoroughly.
Brush the mixed spices over top of tilapia fillets. (You can also use gluten free bread crumps that is totally optional if you want crisper result)
Brush a little olive oil over bottom of air fryer basket or spray with cooking spray to prevent fillets to stick.
Cook for 8 – 10 minutes, you can flip fillets in halfway through cooking to cook evenly for crisper result.
You can also check if fish is fully cooked or not, if it flakes easily with a fork and is no longer translucent tilapia is cooked.
If you don’t see any of these results then you might have to cook it a little longer as air fryer varies according to the brad they belong.
Your Air fryer tilapia is ready to serve.
Serve with your desired side dish.

 

How to cook air fryer Tilapia?

Firstly, you need to rinse tilapia in fresh water then pat dry.
Secondly you can pre heat your air fryer for the best result.
Some air fryer does not have preheat setting don’t worry for that you can set the air fryer in 400 f temperature and run it for 3-5 minutes to heat air fryer before dropping tilapia in the basket.
Thirdly, you place your seasoned tilapia in the air fryer basket.
Remember you need to have proper space between the tilapia to cook evenly.
Fourthly, you can spray the oil over the tilapia as oil holds up the spices of fish and prevents to stick from the air fryer basket.
Finally, when tilapia is in the process of cooking you can flip the tilapia halfway through cooking which allows tilapia to cook evenly in both sides for crispy result.
At last serve hot and crispy air fryer tilapia with side dishes you prefer.
Side dish ideas you can pair with:
Roasted potatoes or baked potato in Grill
Green salads
Creamy Dips
French fries / Sweet potato fries
Sautéed / Roasted veggies (seasonal)
Fried rice with fresh lemon is heavenly with fish items I believe

Preparation Time for air fryer tilapia for brunch / low carb dinner:20 minutes

Prep Time 5-10 minutes
Cook Time 8-10 minutes
Total Time 20 minutes
Course: Main Course
Cuisine: American

 

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