Air Fryer Parmesan Crusted Tilapia

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 20 minutes

材料

1 ½-2 lb tilapia filets

1-2 T olive oil

¾ c breadcrumbs or panko

½ c grated parmesan

¾ tsp garlic powder

1 teaspoon Italian seasoning

½ tsp cracked pepper

½ tsp sea salt

手順

Pat the tilapia dry with a paper towel. Brush both sides with olive oil after drying.

In a shallow dish, combine the breadcrumbs, salt, pepper, garlic, Italian seasoning and parmesan. Place each tilapia filet into the breadcrumb parmesan mixture and coat evenly, pressing it into the fish to help it adhere.

Brush the air fryer basket well with olive oil and place the fish evenly in the air fryer. If you need to work in batches, you can.

Heat in a preheated air fyer to 400°F for about 10 minutes, gently flipping the fish after 5 minutes and then cooking another 3-5 minutes or until golden brown and easily flakes. Serve immediately.

栄養

• カロリー: 331 kcal
• 脂肪総量: 11 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 6 g
• コレステロール: 96 mg
• ナトリウム: 747 mg
• 炭水化物総量: 17 g
• 食物繊維: 1 g
• 糖質総量: 1 g
• タンパク質: 41 g