Low Sodium Air Fried Tilapia
Elevate your weeknight dinners with this crisp and flavorful Low Sodium Air Fried Tilapia, a heart-healthy and conveniently quick recipe that’s perfect for seafood lovers. Featuring succulent tilapia fillets coated in a zesty blend of olive oil, lemon juice, garlic powder, smoked paprika, and black pepper, this dish achieves a golden, crunchy texture thanks to a light crust of panko breadcrumbs and rice flour—all without deep frying. Prepared in just 12 minutes using an air fryer, this low-sodium recipe is ideal for those looking to enjoy deliciously flaky fish without compromising on health-conscious ingredients. Serve alongside fresh lemon wedges and steamed vegetables or a vibrant side salad for a balanced, guilt-free meal. Keywords: Low Sodium Tilapia, Air Fryer Fish Recipe, Healthy Seafood Dinner, Crispy Tilapia.
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Recipe Information
Ingredients
- 4 pieces tilapia fillets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 1 teaspoon dried parsley
- 0.5 cup panko breadcrumbs
- 0.25 cup unseasoned rice flour
Instructions
Preheat your air fryer to 400°F (200°C).
Rinse the tilapia fillets under cold running water and pat them dry with paper towels.
In a shallow bowl, whisk together olive oil, lemon juice, garlic powder, onion powder, smoked paprika, and ground black pepper.
In another bowl, combine panko breadcrumbs and dried parsley.
Place rice flour in a separate shallow dish.
Coat each tilapia fillet in rice flour, shaking off any excess.
Dip the floured fillet into the olive oil and lemon mixture, ensuring it is well coated.
Press the fillet into the breadcrumb mixture to coat it evenly on both sides.
Lightly spray or brush the basket of the air fryer with olive oil.
Place the coated tilapia fillets in a single layer in the air fryer basket. Do not overcrowd; cook in batches if necessary.
Air fry the tilapia fillets for 6 minutes on one side, then carefully flip them and continue to cook for an additional 6 minutes, or until the coating is golden and the fish flakes easily with a fork.
Remove the tilapia from the air fryer and let it rest for a minute before serving.
Serve the air fried tilapia with a side of fresh lemon wedges and your choice of steamed vegetables or a side salad.
Nutrition Facts
Calories |
1024 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.5 g | 46% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 652 mg | 28% | |
| Total Carbohydrate | 84.5 g | 31% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 6.1 g | ||
| Protein | 90.1 g | 180% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1482 mg | 32% | |
*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.
