Heart-Healthy Air Fried Tilapia
Elevate your seafood game with this **Heart-Healthy Air Fried Tilapia** recipe, a quick and flavorful way to enjoy a guilt-free meal packed with protein and omega-3 fatty acids. Perfectly seasoned with a vibrant blend of **lemon juice, olive oil, garlic powder, onion powder, paprika, and oregano**, this dish delivers bold flavors without excess calories. The air fryer ensures the tilapia cooks to crispy perfection on the outside while staying tender and flaky inside, all in just 12 minutes. Topped with a sprinkle of fresh parsley and served alongside **steamed vegetables or a crisp green salad**, this recipe is ideal for busy weeknights or light lunch favorites. With just **10 minutes of prep time**, this heart-healthy and easy-to-make recipe is a delicious way to embrace clean eating.
Log this recipe in SnapCalorie
Recipe Information
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
- cooking spray
Instructions
Preheat your air fryer to 400°F (200°C).
Pat the tilapia fillets dry with paper towels. This helps the seasoning stick better.
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.
Brush the marinade evenly over both sides of the tilapia fillets.
Spray the air fryer basket with cooking spray to prevent sticking.
Place the fillets in a single layer in the air fryer basket. If necessary, cook in batches to avoid overcrowding.
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.
Sprinkle fresh chopped parsley over the cooked fillets before serving.
Serve immediately with your choice of sides, such as steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
683 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.6 g | 33% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 1415 mg | 62% | |
| Total Carbohydrate | 9.1 g | 3% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 1.1 g | ||
| Protein | 105.6 g | 211% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1739 mg | 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.
