Heart Healthy Air Fryer Panko Crusted Tilapia

Name: Heart Healthy Air Fryer Panko Crusted Tilapia
Total time: 30 min
Yield: 5
Ingredients: 1 large egg; 2 cups panko bread crumbs; 1 Tbsp finely chopped fresh parsley; 1 Tbsp finely chopped fresh basil; 1 Tbsp finely chopped fresh oregano; 1 tsp garlic powder; 1/2 tsp sea salt; 1/4 tsp freshly ground black pepper; 1 1/4 lbs tilapia; Non-stick cooking spray; 1 lemon, cut into wedges

By Jessica Kielman

Published 10/8/2024

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Diabetic

Photo Credit: Baldwin Publishing Staff Photographer

This Heart Healthy Air Fryer Panko Crusted Tilapia is a quick, crispy, and flavorful meal. Coated with fresh herbs and panko, it’s air-fried to perfection in 30 minutes. A great option for those looking for heart healthy tilapia recipes, it’s also diabetic-friendly.

Don't have an air fryer? You can easily make Panko Crusted Tilapia in your oven!

For more healthy meals, check out our heart healthy air fryer recipes.

Total Time

30 minutes

Servings

Calories

181

Can I make Panko-Crusted Tilapia in the oven?

Yes, you can bake this Panko-Crusted Tilapia in the oven for a similar crispy texture. Simply bake the tilapia in the oven for 15 minutes at 475°F on a lined baking sheet. You’ll know the fish is done when it reaches an internal temperature of 145°F and the outside is golden and crunchy. Here’s the full recipe for baking your Healthy Panko-Crusted Tilapia in the oven.

How to Make Air Fryer Panko Crusted Tilapia

Step 1

Preheat air fryer to 400°F. Lightly grease the air fryer basket with nonstick cooking spray.
Step 2

In a shallow bowl, lightly beat the egg. In another bowl, combine panko, parsley, basil, oregano, garlic powder, salt and black pepper.
Step 3

Dip the tilapia into the egg, shaking off excess, then into panko mixture, making sure to cover completely. Place breaded fish in prepared air fryer basket. Coat the fish lightly on both sides with nonstick cooking spray.
Step 4

Air fry for 12 minutes, flipping halfway through, until golden brown and crispy. Garnish with sliced green onion and serve with lemon wedges. Serve immediately.

Nutrition Facts

Serving Size:

1/4 lb tilapia

181

Calories

Fat

Cholesterol

400

Sodium

Carbs

Sat. Fat

Fiber

Protein

Heart Healthy Air Fryer Panko Crusted Tilapia

Can I make Panko-Crusted Tilapia in the oven?

Ingredients

How to Make Air Fryer Panko Crusted Tilapia

Step 1

Step 2

Step 3

Step 4

Nutrition Facts

Try More Heart Healthy Air Fryer Recipes

Join Our Newsletter