Air Fryer Tilapia

Equipment

• Air Fryer (Basket or Oven style)
• Paper towels
• Small mixing bowl
• Tongs or a thin silicone spatula

Ingredients

Main Ingredients

• 4 fresh tilapia fillets (approx. 4 to 6 oz each, completely thawed if previously frozen)
• 1 tbsp olive oil (or avocado oil spray for an even lighter coating)

Seasoning Blend

• 1 tsp smoked paprika (or sweet paprika)
• 1 tsp garlic powder
• ½ tsp onion powder
• ½ tsp dried oregano (or Italian seasoning)
• ½ tsp salt (adjust to taste)
• ¼ tsp freshly cracked black pepper
• ⅛ tsp cayenne pepper (optional, for a light kick)

Garnish & Serving (Optional)

• 1 fresh lemon , cut into wedges
• 2 tbsp fresh parsley , finely chopped
• Melted garlic butter for brushing after cooking

Instructions

Step 1: Prep the Tilapia Fillets

1. Pat the tilapia fillets thoroughly dry on both sides using paper towels. Removing excess surface moisture is the secret to achieving a light, crisp outer crust in the air fryer.

Step 2: Mix the Dry Rub

1. In a small bowl, combine the smoked paprika, garlic powder, onion powder, dried oregano, salt, black pepper, and cayenne pepper. Stir until the spices are evenly distributed.

Step 3: Season the Fish

1. Drizzle both sides of the tilapia fillets with the olive oil (or spray lightly with cooking oil). Sprinkle the seasoning mix evenly over both sides of each fillet, pressing gently so the spices adhere to the fish.

Step 4: Preheat the Air Fryer

1. Preheat your air fryer to 400°F (200°C) for 3–5 minutes. Preheating ensures the air fryer basket is hot enough to instantly begin searing the fish surface, locking in moisture.

Step 5: Load the Basket

1. Lightly grease the air fryer basket with a spray of high-heat cooking oil (avoid non-stick aerosol sprays containing propellant, which can damage basket coatings). Place the seasoned tilapia fillets into the basket in a single layer.
2. Important: Do not overlap or overcrowd the fillets. Cook in two separate batches if your basket is small to allow proper air circulation.

Step 6: Air Fry to Perfection

1. Air fry at 400°F (200°C) for 8 to 10 minutes .
2. Thin fillets (under ½ inch) will take approximately 7 to 8 minutes .
3. Thicker fillets (½ inch or more) will require 9 to 10 minutes .
4. Note: Because tilapia is delicate, flipping halfway through is optional. If you choose to flip, do so gently at the 5-minute mark using a flexible spatula.

Step 7: Check Doneness & Serve

1. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C) on an instant-read thermometer. Remove gently from the basket, squeeze fresh lemon juice over the top, and sprinkle with chopped parsley.

Nutrition

Calories: 185 kcal · Protein: 31 g · Fat: 5.5 g · Carbohydrates: 1.2 g Dietary · Saturated Fat: 1.0 g · Fiber: 0.4 g · Sugar: 0.1 g · Sodium: 340 mg