Our readers have been asking us for more high protein fish recipes so here’s a great one for you. This high protein parmesan tilapia recipe is delicious, quick and GLP-1 friendly recipe. The cheese crusted exterior is savory and amazing. It’s hard to resist!

tilapia in air fryer basket

Parmesan Crusted Tilapia: Keto and GLP-1 Friendly Recipe

There’s so much focus on high protein fish recipes lately and our air fryer tilapia is great for those specific diets. The nutrient dense and high protein quality of the fish is also good for those on GLP-1 friendly diets. This high protein diabetic friendly recipe is great for anytime of day. Tilapia is satisfying without all the carbs and quality tilapia is available worldwide.

Video: High Protein Parmesan Tilapia Recipe in the Air Fryer

plated high protein air fryer tilapia fish with fork

Air Frying Tilapia Tips

When you’re craving a healthy tilapia recipe, this is it because it’s so simple. It’s pretty much a no-fail recipe. But we do have some little tips and things to think about for our high protein air fryer parmesan tilapia recipe:

  • Timing will vary between different brands of air fryers. Also, tilapia filet thickness will vary too. If you’re air frying a thicker tilapia, add about another minute of cooking time. But check first about halfway through cooking to see if your specific filet needs more time.
  • No Egg in the recipe: we didn’t use egg because it just adds another ingredient that isnt necessary. We find that the grated parmesan cheese sticks fine to the oiled fish. And the fish gets more of a crispy crust without the egg. But if you want, you can still use egg.
  • Try some of your favorite seasonings and spices. Chipotle, ground cumin and even steak seasoning is great on fish.
  • Check out the recipe box below for all the details for this air fryer parmesan tilapia recipe.
tilapia in air fryer basket

High Protein Parmesan Tilapia in Air Fryer

Yield: 2 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Why this fish is so delicious is because the smoky spices that are added to the Parmesan crust mixture. We love smoked paprika but you can use a combination of chili powder, chipotle or smoked paprika if you want. To help the cheese stick more, you can dip the fish in beaten egg. The egg will add more calories.
Using perforated parchment paper makes the fish stick less to your air fryer basket or metal trays.
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Ingredients

  • 2 4-6 ounce (2 113-170g) tilapia fillets
  • 1 Tablespoon (15 ml) oil
  • 1/2 cup (50 g) grated parmesan cheese , or similar type of high protein cheese
  • salt
  • black pepper , to personal taste
  • 1/2 teaspoon (2.5 ml) garlic powder
  • 1/2 teaspoon (2.5 ml) onion powder
  • 1/2 teaspoon (2.5 ml) smoked paprika , or to personal taste
  • fresh chopped parsley and/or lemon wedges , for serving

Equipment

Instructions 

  • Preheat the Air Fryer at 380°F/193°C for 5 minutes.
    Touching the Air Fryer panel
  • Drizzle olive oil liberally over fish or spray with oil spray. Season with salt, pepper, garlic powder, onion powder, & paprika.
    seasoned tilapia fillets
  • Place the parmesan in a shallow bowl.
    parmesan cheese in shallow bowl
  • Press fish into the cheese mixture and coat both sides of the fish filets. If you want the cheese to stick more you can dip the fish in beaten egg before pressing into the cheese. The egg will add more calories.
    tilapia fillets coated with cheese
  • Line air fryer basket or tray with perforated parchment paper. Lightly spray parchment paper with oil spray.
    oiling air fryer liner
  • Lay coated fish on the parchment. Lightly spray the top of the fish filets with oil spray.
    raw fish ready to cook in air fryer
  • Air Fry at 380°F/193°C for about 6-12 minutes, or until the fish can be flaked with a fork. Cooking times will vary depending on the thickness of the fish and the style of your air fryer.Top with chopped parsley, serve with lemon wedges.
    cooked tilapia

If your air fryer is preheated or if you are cooking multiple batches, you may need to reduce timing by a few minutes (unless preheating is called for in the recipe).

Video

Youtube video

Nutrition Information per Serving

Calories: 336kcal, Carbohydrates: 4g, Protein: 42g, Fat: 17g, Saturated Fat: 5g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 7g, Trans Fat: 0.03g, Cholesterol: 107mg, Sodium: 527mg, Potassium: 585mg, Fiber: 0.3g, Sugar: 0.1g, Vitamin A: 463IU, Vitamin C: 0.1mg, Calcium: 242mg, Iron: 1mg
Course: Main Course
Cuisine: American
Calories: 336

Can you freeze leftovers?

Sure you can! Just store them in airtight containers or bags. Before eating, put them in the fridge to thaw before eating. You can reheat them in the microwave for a few minutes for best results. The microwave keeps the fish juicy and flavorful. If you want the fish to be crispier, just re-heat it in the air fryer for about 3-4 minutes at 360F. Hope you enjoy our high protein air fryer parmesan tilapia recipe!

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fish in air fryer basket