High Protein Parmesan Tilapia in Air Fryer

High Protein Parmesan Tilapia in Air Fryer

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.

Prep Time10

Cook Time10

Total Time20

Servings: servings

Calories: 336kcal

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.
Drizzle olive oil liberally over fish or spray with oil spray. Season with salt, pepper, garlic powder, onion powder, & paprika.
Place the parmesan in a 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.
Line air fryer basket or tray with perforated parchment paper. Lightly spray parchment paper with oil spray.
Lay coated fish on the parchment. Lightly spray the top of the fish filets with oil spray.
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.

Course: Main Course

Cuisine: American

Nutrition