Heart-Healthy Air Fried Tilapia

Elevate your weeknight dinners with this *Heart-Healthy Air Fried Tilapia*, a quick and nutritious dish that’s bursting with flavor. Perfectly seasoned with a zesty blend of lemon juice, garlic powder, paprika, and oregano, these tender tilapia fillets are air-fried to golden perfection in just 12 minutes, requiring minimal oil for a guilt-free indulgence. This recipe is not only light and rich in heart-healthy omega-3s but also incredibly simple to prepare, with only 10 minutes of prep time. Garnished with fresh parsley for a vibrant finish, this dish pairs beautifully with steamed vegetables or a crisp side salad. Ideal for health-conscious food lovers, this air fryer tilapia recipe is a must-try for anyone seeking a delicious and wholesome meal that's both easy and family-friendly.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:12 mins

Total Time:22 mins

Servings: 4

Ingredients

• 4 pieces tilapia fillets
• 2 tablespoons lemon juice
• 1 teaspoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 2 tablespoons, chopped fresh parsley
• 0 cooking spray

Directions

Step 1

Preheat your air fryer to 400°F (200°C).

Step 2

Pat the tilapia fillets dry with paper towels. This helps the seasoning stick better.

Step 3

In a small bowl, combine the lemon juice, olive oil, garlic powder, onion powder, paprika, dried oregano, black pepper, and salt. Mix well to create a marinade.

Step 4

Brush the marinade evenly over both sides of the tilapia fillets.

Step 5

Spray the air fryer basket with cooking spray to prevent sticking.

Step 6

Place the fillets in a single layer in the air fryer basket. If necessary, cook in batches to avoid overcrowding.

Step 7

Air fry the tilapia at 400°F (200°C) for 10-12 minutes, flipping halfway through, until the fish is cooked through and flakes easily with a fork.

Step 8

Sprinkle fresh chopped parsley over the cooked fillets before serving.

Step 9

Serve immediately with your choice of sides, such as steamed vegetables or a fresh salad.

Nutrition Facts

Serving size	464.4 grams (464.4g)

Amount per serving	% Daily Value*
Calories	683

Total Fat 25.60g	33%
Saturated Fat 6.30g	32%
Polyunsaturated Fat 1.30g
Cholesterol 228mg	76%
Sodium 1415mg	62%
Total Carbohydrate 9.10g	3%
Dietary Fiber 2.30g	8%
Total Sugars 1.10g
Protein 105.60g	211%

Vitamin D 0IU	0%
Calcium 92mg	7%
Iron 4mg	23%
Potassium 1739mg	37%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.4%

Protein: 61.3%

Carbs: 5.3%