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air fried tilapia

Air Fryer Tilapia (Frozen or Fresh Fish Fillets!)

Summer Yule
Learn how to cook fresh tilapia and frozen tilapia in the air fryer. Air fryer tilapia fillets are gluten free, low carb, and keto!
5 from 6 votes
Cook Time 12 mins
Total Time 12 mins
Course Dinner
Cuisine American
Servings 3
Calories 303 kcal

Ingredients

  • 1 lb. tilapia fillets 454 grams (3 fillets, fresh or frozen)
  • tablespoons olive oil
  • cooking oil spray
  • 3 tablespoons butter, softened to room temperature
  • tablespoons chopped garlic chives (can substitute regular fresh chives)
  • ½ tablespoon white miso
  • black pepper and fresh lemon juice, to taste

Instructions

  • Mist your air fryer trays or basket with the cooking spray. Put your tilapia fillets on the prepared racks in a single layer and brush them with the olive oil.
  • Air fry the tilapia at 400°F (200°C) for 8 minutes. While the tilapia cooks, work on the compound butter.
  • Chop the garlic chives as finely as possible. Mix the softened butter, miso, and chives together. Refrigerate this mixture to let it firm up (if time allows).
  • After the 8 minutes of cooking are up, flip the fish and switch the position of the racks in the air fryer. If using fresh fish, cook for 4 more minutes at 400°F (200°C). If using frozen fish, cook for 6 more minutes at 400°F (200°C).
  • Use a meat thermometer to check the temperature in the thickest part of the fish. Fin fish should reach a minimum safe internal temperature of 145°F (63°C).
  • To serve, put 1 tablespoon of your garlic chive miso butter on each fish fillet. Finish your fish with a sprinkle of black pepper and a squeeze of lemon, if desired.

Notes

This is a level 2 recipe (transition or weight maintenance). The nutrition information for this recipe is for the tilapia and garlic chive miso butter only. I’ll say upfront that throwing a tablespoon of butter on your fish is *not* the best move for weight loss. If you don’t want to entirely forego the butter, cut back to one teaspoon. The leftover compound butter would be great on steak, potatoes, other fish…  
I mean, it’s butter. You probably don’t need me to tell you what to do with it. Haha 
If you have a fat loss goal, you can easily compose a meal that fits a low carb or diabetes plate method using this air fry tilapia. (The diabetes plate is ¼ protein, ¼ starch, and ½ non-starchy veggies.) I enjoyed the tilapia with some wild rice, and a huge side salad with leafy greens. 
Give the air fryer tilapia a squeeze of lemon, and you’ve got a well-portioned and tasty plate! 
Most of us in the U.S. are not getting the recommended amount of seafood in our diets. If you avoid seafood because you don’t like the strong flavors, try tilapia. Better yet, try this air fried fish recipe, because it’s about as easy as you can get! 
 
Nutrition information is for one serving of air fryer tilapia with garlic chive miso butter. 

Nutrition

Calories: 303kcalCarbohydrates: 1.3gProtein: 27.5gFat: 21.4gSaturated Fat: 9.3gSodium: 251.6mgFiber: 0.6gVitamin A: 18.9% DVVitamin C: 14.8% DVCalcium: 2.3% DVIron: 3.9% DV
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