Air Fryer Tilapia (Fresh or Frozen)

My Air Fryer Tilapia is a delicious and healthy weeknight dinner that the whole family will love! Made with just a handful of simple ingredients, this is a great recipe for busy weeknights and can be made in 15 minutes! This easy fish recipe is low carb and keto too.

Although I was initially hesitant to get one, my air fryer has quickly become one of my most used kitchen appliances! I make everything from quesadillas to turkey burgers to salmon teriyaki in my air fryer. I even use it to reheat leftover pizza!

We eat a lot of seafood in my house. I love using my air fryer to cook fish like this healthy Air Fryer Tilapia recipe. It's easier than flipping fish in a hot skillet on the stove and it won't leave a fishy odor in your kitchen.

The air fryer heats up and cooks food really quickly. This makes it perfect for those busy weeknights when you've got hungry mouths to feed and need to get dinner on the table fast!

Jump to:

• Why You'll Love This Dish
• Doctor's Tips
• Keto Fish Recipe
• Ingredients
• Step-By-Step Instructions
• Chef's Top Tips
• How to Cook Frozen Tilapia in the Air Fryer
• What To Serve With This Dish
• Recipe FAQs
• More Tasty Air Fryer Recipes
• Recipe

Doctor's Tips

Tilapia is a nutritious fish and can be part of a healthy and balanced diet. It's a popular fish because it has a mild flavor, is easy to prepare, and is relatively inexpensive.

This mild, flaky white fish is packed with protein and is low in calories and fat. It's also rich in many vitamins and minerals including vitamin B12, vitamin D, selenium, and phosphorus.

It has heart-healthy omega-3 fatty acids, however it's omega-3 content is not particularly high compared to other varieties of fish like salmon.

Tilapia is native only to the Middle East and Africa but is farm-raised in over 120 countries worldwide. Wild tilapia is hard to find. The vast majority of tilapia available to consumers is farmed.

Questions have been raised surrounding tilapia farming practices. Farming conditions can affect the safety and nutritional content of the fish. So it is important to choose tilapia from a responsible source to ensure that the fish you are eating is eating is safe, nutritious, and sustainable. 

You can look for the country of origin or the Ocean Wise symbol (which labels fish according to their sustainability) on the packaging.

If you can't find a good tilapia option at the store, you can substitute any mild, flaky white fish in this recipe like flounder, cod, grouper, or halibut.

Keto Fish Recipe

If you're following a low carb or keto diet, then this dish is a great option for you!

While many fish recipes use bread crumbs in the topping, this healthy recipe does not. I use dried spices instead to add a punch of flavor this mild fish.

Each serving is packed with a whopping 34 grams of protein and less than 1 gram of net carbs.

Ingredients

Recipe Notes and Substitutions:

• Tilapia fillets- you can use fresh or frozen fillets; you can also substitute any mild, white fish such as flounder, cod, grouper or halibut.
• Olive oil- I like to brush the tilapia with heart-healthy olive oil or use an olive oil spray to help the spices adhere; I also use it to brush or spray the air fryer basket to prevent the fish from sticking
• Dried spices- I use a mixture of onion powder, garlic powder, and paprika (along with salt and black pepper); you can substitute other spices like Cajun seasoning, thyme or even cayenne pepper for some heat
• Lemon- a squeeze of fresh lemon juice is the perfecting finishing touch for this dish
• Parsley- I like to add Italian flat leaf parsley for color and a pop of fresh flavor but it's optional

Step-By-Step Instructions

• Step 1- Mix the dried spices together in a small bowl.
• Step 2- Brush the tilapia fillets with olive oil. You can also use an olive oil sprayer.
• Step 3- Sprinkle the spice mix on the fish.
• Step 4- Preheat your air fryer to 380°F and spray or brush the basket with a little oil. Place tilapia in the basket in a single layer (depending on the size of your air fryer, you may need to cook the tilapia in batches). For easy clean up, you can line your air fryer basket with a perforated silicone liner or perforated parchment sheets.
• Step 5- Cook for 8-10 minutes until the fish is opaque and cooked through. The final cook time will depend on your air fryer model.
• Step 6- Plate the tilapia and garnish with fresh parsley and a nice squeeze of lemon juice. Serve with extra lemon wedges on the side.

How to Cook Frozen Tilapia in the Air Fryer

For best results, it's always a good idea to start with fresh tilapia fillets. Fresh fish fillets will cook more evenly than frozen. Plus, it's hard to get the seasoning mixture to adhere to frozen fish.

So if you have time, ideally, you should defrost the tilapia before cooking it.

The best way to defrost fish is to put it in the refrigerator overnight. You can also defrost it a lot faster by putting it in a bowl of cold water in the sink for 20-30 minutes.

However, if you're really pressed for time, you can cook frozen tilapia in the air fryer.

To cook frozen tilapia, first rinse it under cold water to remove any frost or ice. Then pat it dry with paper towels. Then brush the tilapia with oil and sprinkle on your spices as per the recipe instructions.

The cooking time will be longer for frozen tilapia compared to fresh fillets. Cook frozen tilapia in the air fryer about 12-13 minutes at 380°F. If it seems like it's getting dark on the outside too quickly, turn the temperature down to 350°F or 360°F.

The best way to make sure the fish is done is to check it with a meat thermometer. It should have an internal temperature of 145°F.

What To Serve With This Dish

Pair this Air Fryer Tilapia with one of my favorite side dishes for a delicious dinner that the whole family will love!

Tilapia is a lean protein so you can round out your meal with some complex carbs. Since you'll have the air fryer on, make my Easy Air Fryer Diced Potatoes or Air Fryer Baked Sweet Potatoes. If you're watching your carbs, try my Air Fryer Zucchini or Perfect Air Fryer Asparagus.

This tilapia is also delicious topped with a fresh salsa like my Mango Salsa or Chipotle Corn Salsa.

You can also pair this fish with other vegetables, rice, bread and more. Looking for some more tasty ideas? Read my post on the 30 Best Side Dishes for Tilapia.

Recipe FAQs

Learn how to adapt any recipe to cook in your air fryer! Read my Easy Oven to Air Fryer Conversion Guide and get my helpful conversion chart!

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