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    Home » Mains » Fish and Seafood » Air Fryer Frozen Tilapia

    Air Fryer Frozen Tilapia

    Published: Feb 8, 2023 by HWC Magazine · 19 Comments

    Jump to Recipe Jump to Video Print Recipe
    Hot out of the oven air fryer tilapia garnished with lemon garlic butter sauce.

    Crispy on the outside, tender & flaky on the inside. Our low-carb Air Fryer Frozen Tilapia is the world’s easiest dinner that even the pickiest fish eaters will love. You don’t have to bother thawing out your fish and it’s ready in under 15 minutes.

    Try our Old Bay seasoned whitefish in tacos, salads, or with a drizzle of lemon butter sauce.  Just like our Crab Stuffed Whitefish, it will soon become your family’s favorite fish dinner.

    Cooked air fryer frozen fillets on a black plate with lemon wedges.

    Whether you plan on cooking fresh or frozen tilapia, or don’t even have an air fryer, we’ve got you covered. We’ve included oven baked directions in the recipe card for your convenience. So, let’s get started!

    Jump to:
    • What’s to Love
    • Ingredients for Fish
    • Garlic Butter Sauce for Seafood
    • Step by Step
    • Recipe Tips
    • How Long to Cook Frozen Tilapia in the Air Fryer?
    • No Flour or Breading
    • What to Serve with Fish?
    • Storage and Reheating
    • Frequent Asked Questions?
    • More Air Fryer Recipes
    • Air Fryer Frozen Tilapia

    What’s to Love

    • If your fish is frozen when you get home from work, you can still get a healthy dinner on the table in a jiffy. (Hey, we’ve all been there.)
    • Huge time saver! Cooks in around 14 minutes from frozen or 7 minutes for fresh fish, depending on the thickness of the fillet.
    • Low carb, keto and diabetic friendly with only 2 grams of carbohydrates per serving. These tilapia fillets are made without flour or breading. Serve these air fried tilapia fillets with a refreshing Heirloom Tomato Cucumber Salad or tossed greens for a healthy dinner idea.
    • Seafood recipe only uses a handful of pantry ingredients and cleanup is a snap.
    • Cooking tilapia in the air fryer makes them extra crispy on the outside but tender and flaky inside. Seriously, if all you ever make in your air fryer is fish, it’s worth its weight in gold. The air fryer is our secret tool for making the Best Tasting Fish and Seafood Recipes for Picky Eaters.
    • Uses less oil and fat than traditional cooking methods. After all, who wants to clean the kitchen disaster after deep or pan-frying fish on the stove.

    Ingredients for Fish

    Ingredients for tilapia recipe and butter garlic sauce for seafood on a wooden table.

    Tilapia – is a very mild flaky fish with a delicate flavor so it’s perfect for those weary fish eaters. You can use either fresh or frozen fish fillets. We prefer ours with the skin off.

    Tilapia is a budget friendly option in the US and is also a delicious choice for our Baked Tilapia with Caramelized Onion Lentils. You can also use your favorite mild sustainable white fish of choice. A thin white fish like flounder, halibut, sole or maybe fish local to your region are all good choices. Wild caught fish is best but can be hard to come by.

    If you do purchase farmed tilapia, it is best to purchase from aquaculture farmers who use a controlled closed system with recirculation tanks and a form of wastewater treatment management. In addition, you want to confirm that they do not use antibiotics or hormones.

    According to Seafood Watch, Blue Tilapia from Peru, Hybrid Red Tilapia from US and Ecuador are listed as the top 3 best choices for sustainable tilapia. Be sure to check out the package to find out “where” your fish originated before you make a purchase.

    Old Bay Seasoning – is a spice blend that makes seafood taste extra delicious with a punch of spice and flavor. The primary ingredients are celery salt and paprika with a pinch of cayenne pepper and other spices.

    To keep it lower sodium, you can make a homemade mixture of paprika, black pepper, cayenne pepper without adding the celery salt. Other close substitutions to Old Bay Seasoning are Cajun Seasoning or Creole seasonings. We are all about using what you have on hand.

    Garlic Powder – dried ground. You can substitute fresh minced garlic for dried.

    Parsley – we used dried as that was in the pantry. This garnish can be omitted. Alternatively, you can use fresh, if desired.

    Fresh Lemon Slices – this is not a mandatory ingredient, but it prevents the fish from sticking and gives the fish a bright flavor.

    Air fried tilapia fillets on a black plate drizzled with lemon garlic butter sauce.

    Garlic Butter Sauce for Seafood

    A little bright buttery drizzle on top of the fish upon serving is optional but it’s just too good to pass up. 

    Butter – If you are lactose intolerant, you can try ghee or a plant-based butter.

    Lemon Juice – Fresh is best but you can swap with a splash of lemon juice concentrate. Fresh lime juice is also quite nice.

    Garlic powder – just a pinch for good measure

    Parsley – dried or fresh. It’s an optional ingredient.

    Step by Step

    The full seafood recipe with all the recipe tips is in the recipe card below. Here are the basic steps for how to cook frozen tilapia in the air fryer with a garlic butter sauce.

    Tilapia getting covered with spices.
    • Preheat the air fryer to 400° F (204° C)
    • Slice fresh lemons for fish to air fry on-approximately 2 slices per fish. This provides 2 functions. First it prevents the tilapia from sticking to the air fryer basket. Secondly, it seasons the fish with a bright lemon flavor.
    • Remove the frozen fish from the plastic.
    • Spray fish with a light oil on each side and sprinkle Old Bay Seasoning, garlic powder, parsley and salt and pepper to taste.
    Lemon slices laid on air fryer tray and seasoned tilapia getting placed on top of the lemons.
    • Place the lemon slices in the air fryer basket and place the seasoned frozen or tilapia on top of the lemons. We like to line our Cosori toaster oven style air fryer tray with parchment paper for easy cleanup.
    Lemon garlic butter sauce getting mixed in a white bowl.
    • Melt butter in microwave for 30 seconds to 1 minute. Then, add the lemon juice, garlic powder and parsley and stir to mix.
    Air fried tilapia hot out of the air fryer and garnished with lemons.
    • Air fry frozen tilapia at 400° F (204°C) for 12 to 15 minutes or the fish flakes easily with a fork or registers 145° F (62°C) with a meat thermometer. Fresh tilapia, depending on the size may cook in half of the time.
    • Drizzle the lemon butter sauce over the fish and enjoy!

    Recipe Tips

    You are going to love this easy fool proof fish recipe. Try these helpful hints for a perfectly air fried fish every time.

    • If your make and model of air fryer allows you to line the basket or tray with parchment paper or aluminum foil, do it. It makes cleanup a snap.
    • Placing the prepared frozen fish fillets on top of fresh lemon slices is not required. However, it makes it for easier clean up and adds a lovely bright flavor.  
    • Leave space in between the tilapia fillets. If you overcrowd the air fryer, it can’t function as convection oven and circulate the air around the fish.  Instead, you may end up with a steamed fish fillet instead of a crispy one.
    • Lightly spray or brush fillets with a little oil before putting on the spices. It helps the spices stick to the frozen fish and makes the exterior of the fish crispy.

    How Long to Cook Frozen Tilapia in the Air Fryer?

    Every tilapia fillet can be a different size and thickness. They range in size from around 3 ounces per fillet to up to whopping 8 ounces per fillet depending on the species. For a 3.5-ounce frozen tilapia fillet, it takes between 12- 15 minutes of air fry time at 400° F (204°C)

    If you are cooking a thawed or fresh fish 3.5-ounce fillet, it takes approximately 7 to 8 minutes to cook at 400° F.  We recommend that you do not depend on time to know when the fish is done cooking.

    Instead, we suggest you check the fish for doneness when it meets one of these 2 criteria...

    1. Fish fillet registers 145° F (62°C) on a meat thermometer.
    2. Tilapia is no longer translucent and flakes easily with a fork.

    If you decide to cook a whole tilapia fish, it will require a much longer time to cook, especially if still frozen. In addition, it may not fit in your air fryer. You might prefer to try our recipe for Asian Steamed Fish, if space is an issue.

    Lemon garlic butter sauce just poured over the fish.

    No Flour or Breading

    To keep our fish keto diet friendly, we opted to not use any breading or flour on the tilapia. It’s super crispy without the added carbohydrates. Other low carb topping ideas for fish are ...

    • grated parmesan cheese
    • crushed pork rinds
    • your favorite spices
    • lemon pepper

    If you do use a prepared spice mix, you will want to make sure there is not an added sugar.

    What to Serve with Fish?

    One our first choices are budget friendly rice dishes. Say hello to a side of Lemon Pepper Rice. Its bright and fresh and the perfect pairing with our air fryer frozen tilapia.  Middle Eastern Rice and Lentils is another quick and easy recipe. We love using red lentils because they cook up quickly.

    We may be going meatless but that does not mean you have to hold the potatoes too. Our Herbs de Provence Baby Potatoes and Tomatoes  or garlic smashed potatoes are easy one pan side dishes that complement the delicate flavor of the fish well.

    Fresh salads topped with a Lemon White Balsamic Vinaigrette is light and refreshing on all of your favorite greens.

    To keep your air fryer tilapia keto friendly, try a side of Garlicky Sesame Stir Fried Green Beans, Grilled Asparagus or even roasted sweet mini peppers.

    Storage and Reheating

    Leftover air fried tilapia can be stored in the refrigerator in a covered container for up to 3 days or frozen for up to 2-3 months. Reheat and enjoy as a tilapia taco, add to soups, curries or just as is.

    You can reheat the fish fillets in a pre-heated 325° F air fryer for about 2 minutes or until warm. Alternatively, you can bake at 275° F for 3 to 4 minutes covered or pan fry until warm and toasty. Avoid the microwave, if possible, as it can make your fish texture rubbery.

    A bite of crispy but tender and flaky tilapia on a fork.

    Frequent Asked Questions?

    Is it better to cook frozen or thawed tilapia?

    You can cook tilapia in the air fryer either frozen or thawed. If you cook frozen tilapia, it will take approximately 50% longer than cooking thawed or fresh tilapia. Either method is safe if you confirm that fillet has been cooked to 145° F (62°C) or is no longer translucent and flakes easily with a fork.

    Do you flip fish in the air fryer?

    The decision to turn food in the air fryer depends on what you are cooking, whether you are using an air fryer basket or tray, how thick and how fragile the food is. Turning the food over in the air fryer helps promote even cooking on all sides of the food. However, if cooking a very thin and fragile tilapia fillet, you may opt to not turn it, so it does not apart. If the fish fillet is thicker, we like to turn it midway during the cooking process.  

    Can you eat the skin of a tilapia fillet?

    It is okay to eat the skin of a cooked tilapia fillet if it has been cleaned and the scales have been removed properly. However, some say that the skin can have a slightly bitter taste, so we prefer eating ours without.

    More Air Fryer Recipes

    If you have not quite got on the air fryer bandwagon, we have included oven baking directions in the recipe card below. We were late adopters of this tabletop convection oven but now can’t imagine cooking dinner without it. Everything from our Air Fryer Jalapeño Poppers appetizers to Banana Spring Rolls dessert is a testament that the air fryer appliance makes everything crispier, with less oil and in less time. You gotta love that!

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    • Air fryer zucchini and squash on a wooden plate garnished with tomatoes and lemons.
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    • Air fried eggplant with garlic sauce topped with green onions and chilis on white plate.
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    Cooked air fryer frozen fillets on a black plate with lemon wedges.

    Air Fryer Frozen Tilapia

    15-minute Air Fryer Frozen Tilapia is crispy on the outside and flaky and tender inside. This low carb fish dinner is air fried and topped with a garlic butter sauce.
    5 from 6 votes
    Print Pin Rate
    Course: Fish and Seafood, Main Course
    Cuisine: American
    Diet: Gluten Free
    Prep Time: 2 minutes
    Cook Time: 14 minutes
    Servings: 4 servings
    Calories: 271kcal
    Author: HWC Magazine

    Equipment

    • air fryer

    Ingredients

    Air Fryer Tilapia

    • 4 small tilapia fillets or sustainable white mild fish of choice. Can be frozen or fresh with skin removed.
    • 1 whole lemon sliced to air fry the fish on - optional
    • oil spray just enough to lightly coat the fish and in the air fryer basket to prevent sticking.
    • 1.5 teaspoons Old Bay Seasoning or to taste
    • ½ teaspoon garlic powder
    • 1 teaspoon parsley dried or 1 tablespoon fresh - optional
    • ground black pepper to taste

    Lemon Butter Garlic Sauce

    • ¼ cup butter 4 tablespoons - ghee or plant based butter
    • ¼ teaspoon garlic powder
    • 2 tablespoons lemon juice or about ½ fresh lemon
    • 1 teaspoon parsley dried or 1 tablespoon fresh

    Garnishes

    • sliced lemons as desired
    US Customary - Metric
    Prevent your screen from going dark

    Instructions

    • Preheat the air fryer to 400° F (204° C)
    • Slice fresh lemons for fish to air fry on. (optional)
    • Spray frozen tilapia fillets with a light oil on each side. Sprinkle Old Bay Seasoning, dried garlic powder, parsley (optional) and black pepper to taste on both sides.
    • Spray air fryer tray with oil or line with parchment paper (if your air fryer type permits this) to prevent sticking. Place the lemon slices in the air fryer basket and place the seasoned frozen or tilapia on top of the lemons.
    • FROZEN TILAPIA: Air fry frozen tilapia fillets until the fish is no longer translucent and flakes easily with a fork OR registers 145° F (62° C) with a meat thermometer. Our 3.5 ounce frozen tilapia fillets usually take around 12 to 15 minutes to cook. As every tilapia or fish is a different thickness, it may take less or more time.
      If your fish is very thin, you do not need to flip it halfway during the cooking process, as it may fall apart. For larger tilapia fillets, we like to turn them over halfway in the cooking process to ensure even cooking.
    • While your fish is air frying, make the Lemon Garlic Butter Sauce. Place the butter in a small bowl and microwave for 30 seconds or until melted. Add garlic powder, lemon juice and parsley and stir. Set aside.
    • Drizzle the Lemon Garlic Butter Sauce, garnish with lemons and enjoy while hot.

    Video

    Notes

    AIR FRIED FRESH OR THAWED TILAPIA: Needs to be patted dry first before adding the oil spray and spices. Depending on the size of the fillet, it may cook in half of the time of a frozen tilapia fillet. For example, a fresh or thawed 3.5 ounce tilapia fillet air fried at 400° F (204° C) may take around 7 to 8 minutes. 
    BAKED FROZEN TILAPIA: Preheat oven to 400° F (204° C). Line baking dish with aluminum foil for easy cleanup and spray fish on both side with oil spray. Season both sides with Old Bay Seasoning, garlic powder, pepper and parsley. Lay lemon slices in pan and top with seasoned fillets. Pour Lemon Garlic Butter sauce over fish. Cover with aluminum foil. Bake for about 15 to 25 minutes until the fish is no longer translucent and flakes easily with a fork OR reads 145° F on thermometer. The cook time depends on the size and thickness of fish.
    STORAGE :
    Leftover air fried tilapia can be stored in the refrigerator in a covered container for up to 3 days or frozen for up to 2 months. 
    You can reheat the fish fillets in a pre-heated 325° F air fryer for about 2 minutes or until warm. Alternatively, you can bake at 275° F for 3 to 4 minutes covered or pan fry until warm and toasty. Avoid the microwave, if possible, as it can make your fish texture rubbery.

    Nutrition

    Serving: 1g | Calories: 271kcal | Carbohydrates: 1g | Protein: 34g | Fat: 14g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.5g | Cholesterol: 116mg | Sodium: 180mg | Potassium: 537mg | Fiber: 0.2g | Sugar: 0.2g | Vitamin A: 379IU | Vitamin C: 3mg | Calcium: 29mg | Iron: 1mg
    Did you make this recipe?Tag us @HWCMagazine or hastag us #HWCMagazine!

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    About HWC Magazine

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    Reader Interactions

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      Recipe Rating




    1. Heidi | The Frugal Girls says

      February 14, 2023 at 11:07 pm

      The fresh lemon and your homemade garlic butter are dynamite... and using the air fryer to prepare this tilapia is pure genius. YUM!

      Reply
      • HWC Magazine says

        February 15, 2023 at 6:14 pm

        Thank you Heidi, love this quick and easy weekday fish recipe. The lemon butter garlic sauce will convert fish haters into fish lovers.

        Reply
    2. Michelle says

      February 14, 2023 at 2:40 am

      5 stars
      Such a delicious and easy way to prepare tilapia! Perfect for weeknight dinners!

      Reply
      • HWC Magazine says

        February 14, 2023 at 1:10 pm

        Thank you Michelle. Absolutely- we have all been there with our fish still frozen when coming home from work. Thank goodness the air fryer can come to the rescue.

        Reply
    3. Hannah says

      February 11, 2023 at 2:32 pm

      5 stars
      There's nothing the air fryer can't do! I'd love to try this technique and seasoning on a tofu "fillet"! 😉

      Reply
      • HWC Magazine says

        February 12, 2023 at 3:29 pm

        We could not agree more. A firm tofu fillet that has been pressed to remove the moisture would be fantastic prepared in the air fryer this way too.

        Reply
    4. Aubry says

      February 18, 2021 at 1:43 am

      5 stars
      Tilapia is a go to -- easy for us to find at the grocery store. I thought it was a type of catfish, but my husband says its different. Anyway -- this looks very easy to make, and a different spin on fish friday

      Reply
    5. Taryn (Have Kitchen, Will Feed) says

      October 22, 2011 at 6:46 am

      This is beautiful - very nicely presented!

      Reply
      • Healthy World Cuisine says

        October 22, 2011 at 10:16 am

        Thank you Taryn. Your a med student and awesome food blogger- busy girl!! Looking forward to reading more recipes from HAVE KITCHEN, WILL FEED. Have a great weekend.

        Reply
    6. Yasmeen @ Wandering Spice says

      October 20, 2011 at 6:20 pm

      I'd gladly fill your kids' spots at the table and eat all of that up! I adore fish, and used to make tilapia quite often. It's not regularly sold fresh here, but you really have made me crave it.

      Reply
      • Healthy World Cuisine says

        October 21, 2011 at 10:04 am

        Dear Yasmeen, you are so very sweet! I know it is difficult to find tilapia here as well but feel free to exchange with grouper, cod or any other white fish you like and can get fresh. (We have the wet markets here so I usually just take a look at what looks fresh and happy swimming in the tanks) Take Care.

        Reply
    7. Three-Cookies says

      October 20, 2011 at 6:16 pm

      Thanks for your visit, and pleased to discover your blog. You asked about the blue rice, I have no clues. Maybe the flower used to color it could be unique to Malaysia. its the first time I saw it.

      Reply
      • Healthy World Cuisine says

        October 21, 2011 at 9:58 am

        Dear Three-Cookies. Thanks for your response and for stopping by my website. I will ask some of my international friends and see if they know the mystery to the "blue rice". I will get back to you with any new discoveries.

        Reply
    8. Wholesome Cook says

      October 20, 2011 at 2:21 pm

      Oh my goodness! Would you just look at that magnificent dish. Mash and fish with buttery sauce are my childhood favourites!

      Reply
      • Healthy World Cuisine says

        October 20, 2011 at 5:30 pm

        Dear Martyna, Thank you! I wonder if you could somehow put that fish, potato, butter sauce combo into your cylinder shape? Let me know how that goes. (Thanks for the pink October month reminder on your website!!!) Take Care

        Reply
    9. Anonymous says

      October 20, 2011 at 2:51 am

      Tilapia, my favourite fish, along with salmon, trout, sardines, monkfish, red snapper, grouper, cod, tuna etc etc etc Love the delicate sauce!

      Reply
      • Healthy World Cuisine says

        October 20, 2011 at 8:40 am

        Thanks for stopping by. I also love fish and that is why having picky teenagers really puts a cramp on my cooking style. So my pursuit to find new fish recipes that even picky teenagers will eat continues.... take care

        Reply
    10. Joanne says

      October 19, 2011 at 11:02 pm

      Goodness, your kids are so lucky they get to eat food like this! When I have kids, I hope they will appreciate my food as well. Sometimes my husband and I talk about it, and I think to myself, what if my kids trade the "fancy" sandwiches I make them for someone else's peanut butter and jelly???? HAHAHA.

      Reply
      • Healthy World Cuisine says

        October 20, 2011 at 8:35 am

        Dear Joanne, you are so right and so funny! I am certain that there is some type of auction each day at the lunch table at school for trading sandwiches and snacks! KIDS!

        Reply

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