Mediterranean Diet Air Fried Tilapia
Elevate your healthy eating game with this Mediterranean Diet Air Fried Tilapia recipe, a vibrant and wholesome dish bursting with fresh flavors and succulent textures. Perfectly air-fried tilapia fillets are brushed with a zesty marinade of olive oil, lemon juice, garlic, and fragrant Mediterranean herbs like oregano and thyme, creating a golden crust that locks in moisture. Juicy cherry tomatoes and tangy lemon slices roast alongside the fish, infusing it with irresistible brightness. Ready in just 30 minutes from prep to plate, this guilt-free meal is ideal for busy weeknights or light, flavorful dining. Garnished with fresh parsley and a squeeze of lemon, it pairs beautifully with a simple salad or roasted vegetables for a complete Mediterranean-inspired feast.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 1 whole Lemon
- 3 pieces Garlic cloves
- 2 tablespoons Fresh parsley
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 200 grams Cherry tomatoes
Instructions
Preheat your air fryer to 400°F (200°C) and prepare the fillets by patting them dry with paper towels.
Finely mince the garlic cloves and chop the parsley. Combine them with olive oil, juice of half a lemon, oregano, thyme, salt, and black pepper in a small bowl.
Brush the tilapia fillets on both sides with the olive oil mixture ensuring they are evenly coated.
Halve the cherry tomatoes and slice the remaining lemon half into thin slices.
Place the tilapia fillets in the air fryer basket in a single layer. Add lemon slices and cherry tomatoes around the fillets for extra flavor and moisture.
Cook the tilapia for 12-15 minutes or until the fish flakes easily with a fork and has a golden crust.
Serve immediately garnished with additional fresh parsley and a squeeze of fresh lemon juice.
Nutrition Facts
Calories |
845 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.6 g | 51% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 2605 mg | 113% | |
| Total Carbohydrate | 18.6 g | 7% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 6.8 g | ||
| Protein | 107.5 g | 215% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 132 mg | 10% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 2206 mg | 47% | |
*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.
