Tips for Perfect Air Fryer Parmesan Crusted Tilapia
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.
Ingredients
For the Tilapia:
- 4 tilapia fillets fresh or thawed
- 1 tablespoon olive oil for spraying
- Non-aerosol cooking spray for coating the fillets
For the Parmesan Crust:
- ½ cup Panko breadcrumbs or gluten-free Panko
- ½ cup grated Parmesan cheese freshly grated preferred
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon salt or to taste
- ¼ teaspoon fresh ground black pepper
Optional Garnishes:
- Chopped fresh parsley for garnish
- Lemon slices for serving
Instructions
- 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
- Do Not Overcrowd the Air Fryer: To ensure even crisping, avoid crowding the fillets in the air fryer basket. Cook in batches if necessary.
- 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.
- Optional Variations: Try adding a pinch of cayenne pepper for a spicy kick or using gluten-free breadcrumbs for a gluten-free version.
- Serving Suggestions: Serve with roasted vegetables, quinoa, or a fresh salad for a complete meal.
Nutritional Facts (Per Serving)
- Calories: 249 kcal
- Carbohydrates: 8g
- Protein: 39g
- Fat: 7g
- Saturated Fat: 3g
- Polyunsaturated Fat: 1g
- Monounsaturated Fat: 2g
- Cholesterol: 96mg
- Sodium: 653mg
- Potassium: 565mg
- Fiber: 1g
- Sugar: 1g
- Vitamin A: 232 IU
- Vitamin C: 1mg
- Calcium: 144mg
- Iron: 1mg