Crispy Garlic-Pepper Tilapia
12 minutes
4 servings
What’s the best tool for making frozen fish crispy? The air fryer! Frozen fish is great to have on hand—freezing locks in the nutrients of fresh fish (without preservatives) and is uber cost-conscious. Tilapia is an excellent source of low-fat protein and omega 3’s which are important for optimum heart and brain health.
Ingredients
- 1 pkg (340 g/12 oz) frozen tilapia fillets, about 4 fillets
- 1 tbsp oil
- 2 tbsp Montreal Steak Rub or Lemon Pepper Seasoning
Preparation
- Preheat air fryer to 400° F.
- Lightly brush both sides of fillets with oil and sprinkle with rub.
- Arrange fillets in a single layer in the air fryer. Depending on the size of your air fryer, you might need to do this in 2 batches. Air fry fillets 8–10 min, or until fish reaches an internal temperature of 145° F (do not flip).
Epicure Products Used
Nutritional Information
Per serving: Calories 120, Fat 5 g (Saturated 1 g, 0 0 g), Cholesterol 45 mg, Sodium 270 mg, Carbohydrate 2 g (Fiber 1 g, Sugars 0 g), Protein 18 g.
Tips
No air fryer? No problem! Quickly thaw fish by running it under cold water for 5 min. Place in Multipurpose Steamer and microwave, covered, on high 4–5 min, or until cooked through.
Swap any frozen fish fillets for tilapia.
Perfectly Balance Your Plate
Serve with 1 cup rice and 2 cups leafy greens with 1 tbsp Epicure Dressing.