Mediterranean Diet Air Fried Tilapia
Discover a healthy and flavorful twist on seafood with this Mediterranean Diet Air Fried Tilapia recipe, a perfect blend of simplicity and bold, fresh flavors. This easy-to-make dish features tender tilapia fillets brushed with a zesty olive oil marinade infused with garlic, lemon, oregano, and thyme, then air-fried to golden perfection for a light, crispy finish. Juicy cherry tomatoes and lemon slices cook alongside the fish, adding bursts of sweetness and bright citrus notes. Ready in just 30 minutes, this heart-healthy, low-calorie recipe epitomizes Mediterranean cuisine, making it ideal for quick weeknight dinners or light meal prep. Serve this guilt-free delight with a sprinkle of fresh parsley and an extra squeeze of lemon for a vibrant, restaurant-quality dish packed with nutrients and flavor.
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Ingredients
- 4 pieces Tilapia fillets
- 2 tablespoons Olive oil
- 1 whole Lemon
- 3 pieces Garlic cloves
- 2 tablespoons Fresh parsley
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 200 grams Cherry tomatoes
Directions
Step 1
Preheat your air fryer to 400°F (200°C) and prepare the fillets by patting them dry with paper towels.
Step 2
Finely mince the garlic cloves and chop the parsley. Combine them with olive oil, juice of half a lemon, oregano, thyme, salt, and black pepper in a small bowl.
Step 3
Brush the tilapia fillets on both sides with the olive oil mixture ensuring they are evenly coated.
Step 4
Halve the cherry tomatoes and slice the remaining lemon half into thin slices.
Step 5
Place the tilapia fillets in the air fryer basket in a single layer. Add lemon slices and cherry tomatoes around the fillets for extra flavor and moisture.
Step 6
Cook the tilapia for 12-15 minutes or until the fish flakes easily with a fork and has a golden crust.
Step 7
Serve immediately garnished with additional fresh parsley and a squeeze of fresh lemon juice.
Nutrition Facts
| Serving size | (711.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 844.7 |
| Total Fat 39.6g | 0% |
| Saturated Fat 8.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 228mg | 0% |
| Sodium 2605.2mg | 0% |
| Total Carbohydrate 18.6g | 0% |
| Dietary Fiber 5.5g | 0% |
| Total Sugars 6.8g | |
| Protein 107.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 132.4mg | 0% |
| Iron 5.0mg | 0% |
| Potassium 2205.9mg | 0% |
Source of Calories