If you’re craving a dish that’s easy to make, full of flavor, and healthier than traditional fried fish, look no further than Air Fryer Parmesan Crusted Tilapia. This dish offers a crispy, golden exterior with a tender, flaky interior, all without the need for deep frying. Using the air fryer to prepare tilapia is not only a healthier option, but it also makes the cooking process quick and straightforward. Whether you’re new to cooking fish or an experienced chef looking for a fast weeknight dinner, this recipe is a perfect fit.
Why Choose Air Fryer Parmesan Crusted Tilapia?
Air frying tilapia fillets gives you the crispy texture you crave while reducing the amount of oil typically used in frying. This makes the dish much lighter but still deliciously satisfying. Tilapia is a mild fish that can take on various flavors, and the Parmesan crust adds a salty, savory element that pairs perfectly with the flaky fish.
Key Benefits:
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Quick Cooking: Ready in under 15 minutes, making it an ideal meal for busy weeknights or quick lunches.
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Healthier Option: The air fryer uses far less oil than traditional frying methods, offering a healthier way to enjoy crispy fish.
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Simple Ingredients: You don’t need many fancy ingredients. The key players are Parmesan cheese, Panko breadcrumbs, and some basic spices to bring out the fish’s flavor.
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Versatile Meal: Serve it with a variety of sides, such as a fresh salad, roasted vegetables, or mashed potatoes, for a well-rounded meal.
Air Fryer Parmesan Crusted Tilapia Ingredients
This recipe requires minimal ingredients that you likely already have in your kitchen. Here’s what you’ll need:
For the Tilapia:
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Tilapia fillets: Fresh or frozen (thawed) fillets are perfect for this recipe.
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Olive oil: A light drizzle helps the Parmesan crust stick and adds a golden crispiness to the fish.
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Cooking spray: Non-aerosol cooking spray ensures that the fish doesn’t stick to the air fryer basket.
For the Parmesan Crust:
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Panko breadcrumbs: Panko adds a light and crispy texture to the crust. You can also use gluten-free Panko crumbs for a gluten-free version.
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Parmesan cheese: Freshly grated Parmesan cheese delivers the bold, nutty flavor that complements the tilapia perfectly.
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Spices: A simple combination of garlic powder, onion powder, paprika, salt, and pepper adds depth to the crust without overpowering the fish.
Optional Garnishes:
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Chopped parsley: Fresh parsley adds color and a burst of freshness to the finished dish.
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Lemon wedges: A squeeze of lemon just before serving brightens up the flavors and adds a zesty touch.
Can You Cook Frozen Tilapia in the Air Fryer?
Yes, the air fryer is a great way to cook frozen tilapia, and it’s one of the reasons this recipe is so convenient. You don’t need to worry about thawing the fish beforehand – just follow the same steps and cook the fillets a little longer. Frozen tilapia fillets generally take about 10 minutes to cook in the air fryer, while fresh tilapia fillets will cook in about 5-6 minutes.
Benefits of Cooking Frozen Tilapia:
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Convenience: You can go straight from the freezer to the air fryer, which saves time and effort.
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No Thawing Required: No need to plan ahead and wait for the fish to thaw, making this recipe a great option when you’re short on time.
How to Make Air Fryer Parmesan Crusted Tilapia
This recipe couldn’t be easier. Follow these simple steps to make a restaurant-quality meal in minutes:
1. Preheat the Air Fryer:
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Preheat your air fryer to 350˚F (175˚C). While the air fryer is heating, prepare the tilapia and the Parmesan mixture.
2. Prep the Tilapia:
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Pat the tilapia fillets dry with paper towels to remove any excess moisture. This ensures that the crust will adhere to the fish and it will cook evenly.
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Lightly spray both sides of the fillets with cooking spray. This helps the Parmesan crust stick to the fish while keeping it crispy.
3. Prepare the Parmesan Crust:
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In a shallow dish, combine Panko breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Mix the ingredients well to ensure they are evenly distributed.
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Dip each tilapia fillet into the breadcrumb mixture, pressing the crumbs gently onto both sides of the fish. Make sure the fillets are well-coated to achieve a crispy, golden crust.
4. Cook the Fish:
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Place the fillets in the air fryer basket in a single layer. If needed, cook the fillets in batches to avoid overcrowding.
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Cook the tilapia at 350˚F for 5-6 minutes, or until the fish is golden brown and the internal temperature reaches 145˚F. The fillets should be crispy on the outside and flaky on the inside.
5. Serve:
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Once the tilapia is done cooking, remove it from the air fryer and garnish with fresh parsley and lemon wedges.
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Serve immediately with your choice of sides for a complete meal.
Recipe Tips and Variations
To make your Air Fryer Parmesan Crusted Tilapia even better, here are a few tips and creative variations:
1. Thaw Frozen Fish Slightly Before Breading:
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If using frozen tilapia fillets, let them sit at room temperature for a few minutes while the air fryer preheats. This will help the breading stick better to the fish. You can also rinse off any ice glaze before breading.
2. Try Different Fish Varieties:
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This recipe is adaptable, and you can swap tilapia for other mild white fish like cod, flounder, or haddock. Just adjust the cooking time slightly based on the thickness of the fish fillets.
3. Spicy Kick:
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For those who enjoy a little heat, add a pinch of cayenne pepper or crushed red pepper flakes to the Parmesan breadcrumb mixture for an extra spicy kick.
Tips for Perfect Air Fryer Parmesan Crusted Tilapia
To ensure that your tilapia comes out perfectly crispy on the outside and flaky on the inside, consider these tips:
1. Do Not Overcrowd the Air Fryer Basket
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One of the most important steps for achieving a crispy crust is to make sure you don’t overcrowd the basket. The air fryer works by circulating hot air around the food to create a crispy texture, so if the fillets are too close together, they may steam instead of crisp up. If you’re cooking multiple fillets, work in batches.
2. Preheat the Air Fryer
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Just like with an oven, preheating the air fryer is key to ensuring the fish cooks evenly. Preheating also helps to achieve that golden crispiness on the crust right from the start.
3. Press the Crumbs Gently into the Fish
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When breading the fish, make sure to gently press the breadcrumb mixture into the fillets with your fingers. This will help the crust adhere better and create a uniform coating that crisps up nicely in the air fryer.
4. Monitor the Fish’s Internal Temperature
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While the recommended cooking time for tilapia is about 5-6 minutes, every air fryer is different. To ensure that your fish is cooked to perfection, check the internal temperature with a food thermometer. The fish is ready when it reaches 145°F (63°C), and it should flake easily when tested with a fork.
5. Use Fresh Parmesan for Best Results
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For the most flavorful crust, use freshly grated Parmesan cheese instead of pre-shredded. Fresh Parmesan has a stronger taste and a finer texture, which helps the crust stick better and enhances the overall flavor of the fish.
Variations to Try with Air Fryer Parmesan Crusted Tilapia
Although the classic recipe is delicious, here are a few variations to customize the dish to your taste:
1. Parmesan-Crusted Tilapia with Herb Infusion
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Ingredients: Fresh basil, oregano, and thyme.
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How to Customize: Add a tablespoon of finely chopped fresh herbs to the breadcrumb mixture. The herbs add an aromatic quality to the crust that enhances the tilapia’s flavor, bringing a more Mediterranean feel to the dish.
2. Lemon Herb Parmesan Crust
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Ingredients: Fresh lemon zest and lemon juice.
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How to Customize: Add lemon zest to the Parmesan breadcrumb mixture and squeeze fresh lemon juice over the tilapia after it’s cooked. The lemon brightens the flavors and provides a refreshing contrast to the richness of the cheese and fish.
3. Spicy Cajun Parmesan Crust
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Ingredients: Cajun seasoning or paprika and cayenne pepper.
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How to Customize: For those who enjoy a spicy kick, incorporate a tablespoon of Cajun seasoning or a pinch of cayenne pepper into the Parmesan breadcrumb mixture. This adds heat and depth to the dish, perfectly balancing the richness of the Parmesan.
4. Cheesy Panko Parmesan Crust
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Ingredients: Mozzarella cheese and Parmesan.
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How to Customize: Mix shredded mozzarella with the Parmesan for a double-cheese crust that melts beautifully over the fish. The mozzarella adds a gooey, melty texture that complements the crispy Panko crust.
5. Gluten-Free Parmesan Crusted Tilapia
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Ingredients: Gluten-free Panko or crushed almonds.
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How to Customize: For those following a gluten-free diet, swap regular Panko breadcrumbs with gluten-free Panko or crushed almonds for a nutty, crunchy crust. It’s a great alternative for those looking to keep their meals gluten-free while maintaining a satisfying texture.
Serving Suggestions for Air Fryer Parmesan Crusted Tilapia
This dish is versatile and pairs wonderfully with a variety of sides. Whether you’re keeping it light or going for a more indulgent meal, here are some great serving ideas:
1. Roasted Vegetables
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What to Serve: Roasted asparagus, zucchini, or Brussels sprouts.
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Why it Works: The crispy fish pairs perfectly with roasted vegetables, which bring their own caramelized sweetness and depth. These vegetables are quick to prepare and add a satisfying texture that complements the fish.
2. Light Salad
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What to Serve: A simple green salad with mixed greens, cucumbers, tomatoes, and a lemon vinaigrette.
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Why it Works: A light salad adds freshness and balances the richness of the tilapia. The acidity of the lemon vinaigrette also pairs nicely with the crispy crust.
3. Quinoa or Rice
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What to Serve: Fluffy quinoa, brown rice, or cauliflower rice.
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Why it Works: These grains add a neutral base to the meal that pairs well with the savory tilapia. Quinoa is a high-protein option that adds even more nutrition, while cauliflower rice is perfect for a lower-carb alternative.
4. Garlic Bread or Cheesy Pull-Apart Bread
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What to Serve: Freshly baked garlic bread or cheesy pull-apart bread.
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Why it Works: For a heartier side, serve the tilapia with a slice of garlic bread or cheesy bread. The savory, buttery flavors of the bread balance the richness of the fish and provide a comforting addition to the meal.
5. Steamed Broccoli or Green Beans
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What to Serve: Steamed broccoli, green beans, or peas.
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Why it Works: These vegetables are easy to prepare and provide a nice crunch that contrasts with the tender fish. They’re also light and healthy, adding nutrients without overwhelming the dish.
How to Store and Reheat Leftovers
If you have any leftover Air Fryer Parmesan Crusted Tilapia, here’s how to store and reheat it properly:
1. Storing Leftovers:
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In the Refrigerator: Store leftover tilapia in an airtight container and refrigerate for up to 2 days. Be sure to let the fish cool to room temperature before storing to prevent moisture buildup.
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In the Freezer: You can freeze leftover tilapia for up to 1 month. Wrap the fish tightly in plastic wrap or aluminum foil before storing it in an airtight container or freezer bag.
2. Reheating Leftovers:
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In the Air Fryer: Preheat your air fryer to 350°F (175°C) and cook the fish for 3-4 minutes to re-crisp the crust. This is the best method to preserve the texture of the fish.
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In the Oven: Preheat your oven to 350°F (175°C) and reheat the fish for 6-8 minutes, or until it is heated through. You can place it on a wire rack to keep the crust crispy.
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In the Microwave: While the microwave is convenient, it’s not the best for preserving the crispiness of the fish. Reheat the fish on a microwave-safe plate for 1-2 minutes, checking for doneness.
Nutritional Benefits of Air Fryer Parmesan Crusted Tilapia
This dish is light yet satisfying, offering a variety of health benefits thanks to its simple ingredients. Let’s break down the key nutrients provided by each element of the dish:
1. Tilapia: Lean Protein
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High in Protein: A 3-ounce serving of tilapia contains around 21 grams of protein, which is essential for muscle growth, tissue repair, and overall body function. This makes it an excellent choice for those looking to increase their protein intake without consuming excess calories or fat.
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Low in Fat: Tilapia is naturally low in fat, with just 2-3 grams per serving. This makes it a heart-healthy option for those seeking to reduce their intake of saturated fat.
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Omega-3 Fatty Acids: While tilapia is not as rich in omega-3s as fatty fish like salmon, it still provides a moderate amount of these essential fatty acids, which are known for their heart health benefits.
2. Parmesan Cheese: Calcium and Protein
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Rich in Calcium: Parmesan cheese is an excellent source of calcium, which is vital for bone health. Just a small amount of Parmesan can help you meet your daily calcium needs.
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High in Protein: Like tilapia, Parmesan is also a good source of protein. A 1-ounce serving of Parmesan cheese contains about 8 grams of protein, which helps support the body’s functions and contributes to muscle repair.
3. Panko Breadcrumbs: Light and Crispy Texture
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Low in Fat and Calories: Panko breadcrumbs are typically lower in fat and calories compared to traditional breadcrumbs, making them a great option for achieving a crispy texture without adding too many extra calories. The breadcrumbs contribute a light, crunchy coating to the tilapia without compromising the dish’s healthfulness.
4. Olive Oil: Heart-Healthy Fats
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Monounsaturated Fats: Olive oil is rich in monounsaturated fats, which are known to improve cholesterol levels and support cardiovascular health. Just a small amount of olive oil provides a healthy fat source, making this dish heart-healthy and satisfying.
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Rich in Antioxidants: Olive oil contains antioxidants, including vitamin E and polyphenols, which have anti-inflammatory properties and can help protect the body from oxidative stress.
5. Lemon: Vitamin C and Antioxidants
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Boosts Immunity: Lemon is a great source of vitamin C, which is essential for a healthy immune system. The tangy flavor from the lemon adds brightness to the dish while providing health benefits.
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Rich in Antioxidants: In addition to vitamin C, lemon contains antioxidants that help combat free radicals in the body, promoting overall wellness.
Recipe Card: Air Fryer Parmesan Crusted Tilapia
Ingredients
For the Tilapia:
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4 tilapia fillets (fresh or thawed)
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1 tablespoon olive oil (for spraying)
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Non-aerosol cooking spray (for coating the fillets)
For the Parmesan Crust:
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½ cup Panko breadcrumbs (or gluten-free Panko)
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½ cup grated Parmesan cheese (freshly grated preferred)
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½ teaspoon garlic powder
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½ teaspoon onion powder
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½ teaspoon paprika
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½ teaspoon salt (or to taste)
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¼ teaspoon fresh ground black pepper
Optional Garnishes:
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Chopped fresh parsley (for garnish)
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Lemon slices (for serving)
Instructions
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Preheat the Air Fryer:
Preheat your air fryer to 350˚F (175˚C) for about 5 minutes. -
Prepare the Tilapia:
Pat the tilapia fillets dry with paper towels to remove excess moisture. This helps the crust adhere to the fish. -
Make the Parmesan Crust:
In a shallow dish, combine Panko breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Mix until the ingredients are thoroughly combined. -
Coat the Tilapia:
Lightly spray both sides of the fillets with cooking spray. Then, dip the fillets into the Parmesan crust mixture, gently pressing the mixture onto both sides to ensure it sticks well. -
Air Fry the Tilapia:
Place the fillets in the air fryer basket in a single layer. Cook the tilapia at 350˚F for 5-6 minutes, or until the fillets are golden brown and the internal temperature reaches 145˚F. You can cook in batches if necessary. -
Serve:
Once done, remove the tilapia from the air fryer and garnish with chopped parsley and lemon slices. Serve immediately.
Notes
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Do Not Overcrowd the Air Fryer: To ensure even crisping, avoid crowding the fillets in the air fryer basket. Cook in batches if necessary.
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Frozen Tilapia: You can cook frozen tilapia fillets. Just increase the cooking time by a few minutes (around 10 minutes), but make sure the fillets reach 145˚F internally.
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Optional Variations: Try adding a pinch of cayenne pepper for a spicy kick or using gluten-free breadcrumbs for a gluten-free version.
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Serving Suggestions: Serve with roasted vegetables, quinoa, or a fresh salad for a complete meal.
Nutritional Facts (Per Serving)
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Calories: 249 kcal
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Carbohydrates: 8g
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Protein: 39g
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Fat: 7g
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Saturated Fat: 3g
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Polyunsaturated Fat: 1g
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Monounsaturated Fat: 2g
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Cholesterol: 96mg
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Sodium: 653mg
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Potassium: 565mg
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Fiber: 1g
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Sugar: 1g
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Vitamin A: 232 IU
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Vitamin C: 1mg
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Calcium: 144mg
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Iron: 1mg
Recipe Details
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Prep Time: 5 minutes
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Cook Time: 5-6 minutes
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Total Time: 10-12 minutes
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Method: Air frying
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Cuisine: Healthy, Seafood
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Servings: 4
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Calories: 249 per serving
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Yield: 4 tilapia fillets
