Air Fryer Tilapia (Frozen) Recipe: Surprisingly Easy Cooking

Prepare tasty air fryer tilapia in a few simple steps. Add some lemon, garlic, and spice and we’ve got ourselves a tasty meal every time. Try this easy keto-friendly recipe and get fun plating and side ideas too. This simple white fish has a mild flavor and fills the void when you’re searching for an alternative to meats and poultry.

Pairings

If you’re reaching for tilapia or another white fish to craft your meal, I’m guessing you’re in the mood for a light, cleansing meal. This selection, along with other similar fish options pair well with corn, black beans, pineapple salsa, and many popular greens. I’d recommend steamed or grilled asparagus, but that’s just me. An arugula salad is fantastic with tilapia too. Check out a great arugula salad recipe by spendwithpennies.com here.

Did you know tilapia is the fourth most consumed fish in the United States? Tilapia is also the second-most farm-raised fish in the world. It also has a higher amount of Omega-3 fatty acids than other meats including chicken, pork, and beef. Learn more fun facts at thefishsite.com.

Nutritional Facts

According to heathline.com, tilapia is a very strong source of protein. Other essential data provided by that source indicate that a 3.5-ounce serving includes the following:

• Calories: 128
• Carbs: 0 grams
• Protein: 26 grams
• Fats: 3 grams
• Niacin: 24% of the RDI
• Vitamin B12: 31% of the RDI
• Phosphorus: 20% of the RDI
• Selenium: 78% of the RDI
• Potassium: 20% of the RDI

Although it’s an excellent source of protein, the fat content is not ideal so enjoy it in moderation. Finally, this fish is light, inexpensive, and totally satisfying.

Cooking Air Fryer Tilapia (Frozen)

I like to follow the same cooking formula for my posts. My hope is that the sequence, ingredients, and simplicity of the process help you to fall in love with air frying. This amazing machine can turn anyone into a good cook, and it’s time to get cooking!

Needs: Air Fryer, Air Fryer Basket, Tilapia (Frozen), Cooking Spray, Oil, Spices, Acids (Lemon), Greens, and Vegetables

Step 1: Wipe your basket

Always wipe your air fryer basket with some olive oil using a paper towel to prevent sticking. You can also use a non-aerosol EVOO mister and spray your basket. Try to limit the use of cooking sprays like PAM, they will damage your basket over time.

Step 2: Heat

Preheat your air fryer to 380 for 5 minutes.

NOTE: You should pre-heat your air fryer for the best results. This will allow you to get a nice, even cook across your tilapia. You need the hot air to circulate so you get that crispy texture.

Step 3: Pre-Soak

Put your frozen tilapia in a glass casserole dish and soak in cold water for 5 minutes. This will thaw the tilapia enough so you get a nice, even cook in just 15 minutes. Remove from the dish, pat dry, and set aside.

Step 4: Coat and Season

Generously apply some lemon juice. Fresh lemon or lemon juice will work here. Next, create a spice mixture that suits your pallet. Cajun seasoning is a favorite for whitefish and there are plenty of options at your local grocery. I have a go-to rub that works for pork, chicken, and fish. Let’s use the following:

• 1 tbs Salt
• 1/2 tsp Pepper
• 1/2 tsp Garlic Powder
• 1 tbs Brown Sugar
• 1/4 tsp Cumin
• 1/2 tsp Onion Powder
• 1/4 tsp Smoked Paprika
• 1/4 tsp Chili Powder

Step 5: Arrange

Arrange the tilapia in your air fryer basket in a single layer, allowing for some space between each piece. This will ensure the best results.

Step 6: Cook Time

I typically use timing combinations that are easy to remember. But this is so easy, it’s embarrassing.

Cook for 13 minutes and open the basket. It’s done with it’s not translucent. Then leave your tilapia in the basket for another 2 minutes. It will continue to cook.

Remove from basket and serve. You’ll want to serve this white fish immediately.

NOTE: All air fryers are not created equal so you may need to adjust the time by a few minutes. The best thing to do is keep trying! Check the internal temperature with a thermometer and make sure you hit 145 degrees Fahrenheit.

Plating, Sides, and Sauces

If you watch The Food Network you know that plating is everything. I’m a Food Network junkie, hence the name of this blog. Punch up your meal with some trendy plates, bowls, and serving trays. If it looks good, it has to taste good!

Whitefish screams for some southwest flavors. A nice mix of corn, black beans, and mixed greens really round out the meal. And nearly every fridge is filled with some sort of salsa, queso, or hot sauce.

Feel free to mix and match your favorite toppings. A tilapia bowl really hits the spot too. A little corn, black bean, garlic powder, red pepper flake, and some creamy green salsa Verda really hit the spot. Yes, it tastes as good as it looks in the picture!

Clean-up is a Snap

After you finish cooking your tilapia, it’s clean-up time. It’s the worst part of any meal. Depending on your cooking method, this task could set you back more time than you desire. And you may end up more aggravated from the clean-up instead of being stoked about your great meal. That doesn’t happen with air frying. Just remove your air fry basket, take the basket and the pan to your sink, and rinse it out. No mess here, it’s all self-contained.

The Junkie Lifestyle

I close out all of my posts by emphasizing the same thing. Air frying is a lifestyle. It’s quick, fun, and casual. Just fry, eat and repeat! Fish is an important part of any diet, whether you like it or not. I tend to land in the latter camp, but air fryer tilapia should be a welcome addition to your meal plan. It’s the fish that’s not fishy, and there’s nothing fishy about it. That’s just a fact. And that’s my tip for today!