Marianne Martinez
Parmesan-crusted tilapia is a quick, easy, and healthy meal that can be made in an air fryer in under 20 minutes. It is a great option for a weeknight dinner as it is gluten-free, keto, and paleo-friendly. The recipe involves coating tilapia fillets in a zesty parmesan breading and air frying them to perfection. The mild flavour of tilapia makes it a versatile option that can be served with a variety of side dishes, such as rice, vegetables, or a simple salad. This dish is not only delicious but also nutritious, providing a good source of protein from both the fish and the parmesan.
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What You'll Learn
Preparation and cooking time
The preparation and cooking time for Parmesan-crusted tilapia in an air fryer should take no longer than 20 minutes. The first step is to preheat the air fryer to 350°F–400°F. While the air fryer is preheating, pat the tilapia fillets dry with paper towels.
In a shallow dish, combine the breadcrumbs, parmesan, garlic powder, onion powder, Italian seasoning, salt, and pepper. Mix until thoroughly incorporated. Lightly spray the fillets with cooking spray, then dredge them in the cheese and crumb mixture, pressing the mixture onto the fillets with your fingers to ensure it adheres well.
Brush the air fryer basket with olive oil and place the fillets inside, ensuring they are in a single layer and not crowded. Cook for 5 to 10 minutes, or until golden brown and the internal temperature reaches 145°F. The tilapia is done when it flakes easily with a fork.
Once cooked, the tilapia can be served immediately with a fresh squeeze of lemon juice and your choice of sides.
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Ingredients
The ingredients you will need to cook parmesan-crusted tilapia in an air fryer are simple and easy to find. The main ingredient, of course, is tilapia, a mild-flavoured fish that is perfect for absorbing the flavours of the other ingredients. You can use either fresh or frozen tilapia fillets for this recipe, but if you're using frozen, it's best to let them thaw slightly so that the breadcrumbs can stick to the fillets.
To make the parmesan crust, you'll need breadcrumbs, parmesan cheese, and some spices and seasonings. The exact spices and seasonings you use can vary depending on your taste preferences, but some common options include salt and pepper, garlic powder or fresh garlic, Italian seasoning, paprika, and chives. You can also add an egg to the mixture, which will help the crust stick to the fish. If you don't have breadcrumbs, you can use panko as a substitute.
Before cooking the tilapia, you'll need to brush the air fryer basket with olive oil or coat it with an olive oil spray to prevent the fish from sticking. You can also add a squeeze of lemon juice to the cooked tilapia for extra flavour.
If you want to serve your parmesan-crusted tilapia with a side dish, there are a few options that pair well with the fish. Broccoli is a great choice, and you can even cook it in the air fryer alongside the tilapia. Other vegetable options include carrots, kale salad, green beans, or arugula. You can also serve the tilapia with rice, such as jasmine rice, to soak up all the delicious flavours of the parmesan crust.
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Step-by-step cooking instructions
Firstly, prepare your tilapia fillets by patting them dry with paper towels. You can use fresh or frozen fillets, but if you're using frozen, place them on a baking pan while preheating your air fryer and gathering your ingredients. This will give them a few minutes to thaw slightly, allowing the breadcrumbs to stick better.
Next, prepare your Parmesan crust mixture. In a shallow bowl, crack and whisk an egg. In a separate shallow bowl, combine breadcrumbs, Parmesan cheese, lemon zest, garlic powder, Italian seasoning, salt, and pepper. You can also add onion powder and paprika to taste. Mix the dry ingredients until they are well incorporated.
Now it's time to bread the tilapia fillets. Dip each fillet first into the egg mixture and then into the breadcrumb mixture. Ensure the fillets are evenly and thoroughly coated, gently pressing the crust onto the fish with your fingers or the palm of your hand.
Brush your air fryer basket with olive oil or coat it with an olive oil spray. You can also line the basket with tin foil to make cleanup easier. Place the breaded tilapia fillets inside the basket in a single layer, ensuring they are not overcrowded.
Preheat your air fryer to between 350°F and 400°F. Once it has reached the desired temperature, place the basket inside and cook for about 10 minutes. There is no need to flip the fillets, as the super-heated air in the air fryer will cook both sides. Your tilapia is ready when it is golden brown and flakes easily with a fork. The internal temperature should be 145°F.
Remove the tilapia from the air fryer and serve immediately. You can garnish it with lemon juice, parsley, or a lemon butter sauce, and enjoy it with your favorite sides, such as broccoli, rice, or a salad.
Any leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
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Reheating and storage
Parmesan-crusted tilapia is best served immediately after cooking. However, you can store leftovers in an airtight container in the refrigerator for up to 3 to 4 days. To reheat, place the fish in the air fryer and cook for 3 to 5 minutes at 350°F or until heated through. You can also reheat in the oven.
If you wish to freeze the fish, allow it to cool completely, then wrap each fillet tightly in plastic wrap or foil and place it in a freezer bag or freezer-safe container. You can also place the leftover fish in an airtight container. Freeze for up to 3 months. When you're ready to eat, allow the fish to thaw and reheat. Note that the panko breading may not crisp up as much when reheated, but it will still taste delicious.
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Side dishes
There are several side dishes that go well with parmesan-crusted tilapia cooked in an air fryer. Here are some suggestions:
Rice
Jasmine rice is a great option to serve with the tilapia, especially when paired with pesto sauce or pesto vinaigrette. The basil in the pesto sauce or vinaigrette complements the parmesan and chives in the tilapia.
Vegetables
Green beans, broccoli, arugula, and kale are some recommended vegetables to serve with the tilapia. You can steam, air fry, or roast these vegetables.
Salads
A simple kale salad is a light and paleo-friendly option to pair with the tilapia. You can also serve the tilapia with an overnight layered salad or a fresh green salad with your favorite dressing, such as thousand island or blue cheese.
Sauces
A creamy dill sauce or a tartar sauce pairs well with the tilapia. If you're looking for a keto-friendly option, a side of keto-friendly tartar sauce is a good choice.
Slaw
Dill pickle slaw is a great side dish to serve with the tilapia, especially when served with the creamy dill sauce.
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Frequently asked questions
It takes 5-10 minutes to cook parmesan-crusted tilapia in an air fryer.
Preheat the air fryer to 350-400°F.
Pat the tilapia fillets dry with paper towels. Spray the fillets with cooking spray, or dip them in whisked egg, and then dredge them in the parmesan and breadcrumb mixture.
Brush or spray the air fryer basket with olive oil or another type of oil.
Parmesan-crusted tilapia will stay fresh in the refrigerator for up to 4 days when wrapped in foil and stored in an airtight container.
