Do you have an air fryer? It quickly became a staple in my kitchen. Here’s a low sodium air fryer tilapia recipe that takes only 14 minutes to prepare start to finish!

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Why Use An Air Fryer?

Using an air fryer is a quick and easy way to prepare many foods. Air fryers are great for reducing the amount of oil you need to cook food. This results in lower fat intake (and calorie intake) while getting a satisfying, crispy texture!

Is Air Frying Healthy?

A study in Portugal compared nutrition in air fried vs. deep fried foods. They found that air-frying is the healthier option. When comparing these cooking methods, the researchers found that air fryers have better nutritional quality than deep frying.

Deep frying submerges food in oil, adding extra fat and calories, while air frying uses less oil but still keeps things crispy. This means lower saturated and trans fat with air frying, which is better for heart and overall health.

With that being said, fat isn’t always bad! Our bodies need fat for energy, brain health, and to help us absorb important vitamins. The problem is that many people eat more fat, especially unhealthy kinds, than our body needs.

Air frying is a great way to enjoy crispy food with less fat and fewer calories. This means you can save those fats for healthier foods like nuts, avocados, and olive oil, which help keep your body strong and healthy.

Bottom line: You still get the crunch, just without all the extra oil.

Pros of Using an Air Fryer

There are so many pros of air frying! Let’s dive right in:

Faster cooking – time and energy is saved since air fryers cook food faster than the traditional oven
No need to preheat
Easy to use
Compact size
Versatile – You can make a wide range of recipes and air fryers are also great for reheating leftovers!

Air fryer with pros of air frying listed next to it

What Other Foods Can You Make In An Air Fryer?

Here are some foods that are delicious and work perfectly in an air fryer:

Roasting vegetables like sweet potatoes, broccoli, etc.
Cooking moist foods like fish, chicken, and shrimp
Reheating leftovers
Making a quick breakfast
Making healthy snacks like crispy chickpeas
Can

Unfortunately, not everything works in an air fryer. Here are some foods that do not work:

Wet batters
Large bone-in cuts of meat
Leafy greens
Raw grains
Sauces

Why Use Tilapia?

Tilapia is packed with nutrition! One 4 oz fillet of tilapia contains only 111 calories and a whopping 23 grams of protein, making it a lean, nutrient-packed option.

It is also full of key nutrients like:

phosphorus (28% DV)
potassium (10% DV)
selenium (88% DV)
folate (7% DV)
vitamin D (24%)

Tilapia is Multipurpose

One of the best things about tilapia is how versatile it is! It easily takes on different flavors and can be grilled, baked, or air-fried, making it an easy go-to healthy meal. Tilapia also tends to be one of the cheaper fish options.

How to Serve Air Fryer Tilapia

To build a balanced meal, pair tilapia with roasted air fryer veggies and a serving of brown rice or quinoa for fiber-rich carbs and extra nutrients.

You can also add a refreshing chickpea avocado salad on the side for even more protein, healthy fats, fiber, and flavor. This combo gives you a well-rounded meals that’s simple, nourishing, and delicious!

Air Fryer Tilapia Ingredients

Making tilapia is quick and effortless! It has a mild flavor which makes it easy to use different spices and common household ingredient staples.

Olive Oil

A heart healthy fat that is a healthier alternative over saturated fats like butter.

Smoked Paprika

The smokiness of this spice helps to add more flavor that normally comes from added salt. Regular paprika will also work if you don’t have smoked paprika on hand.

Garlic & Onion Powder

These ingredients also boosts flavor to the tilapia without increasing sodium content. You can experiment with your favorite flavors. Dill, thyme and rosemary would be delicious too!

Black Pepper

This spice without salt adds its own spicy and earthy flavor.

Lemon Juice

Adding citrus, like lemon juice, is a great way to add a ton of flavor without extra sodium. Lemon juice is an acid and help bring out flavors in a dish. Lime juice and vinegar are also great options!

Other Fish in the Air Fryer

This recipe could be used for any other types of fish such as salmon, cod or trout.

Other protein sources like chicken or tofu also work with this recipe. You may need to increase cooking time for foods that are more dense like chicken or salmon.

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