Air Fried Fish Filet

If you want something quick and easy to make that is low calorie and high protein this is an ideal meal. Add a little rice and a veggie on the side and you have a complete meal.

4 ounces of Tilapia or Cod is only 90 calories and 20 grams of protein. 4 ounces of Whiting is 132 calories and 26 grams of protein. 4 ounces of Flounder is 90 calories and 19 grams of protein.

The best part of this recipe is you don’t need to add a bunch of butter or rich sauces to enjoy a flavorful meal. When you want something low fat, learn to add flavor with seasonings.

I love using my air fryer. My wife and I hardly ever use our oven anymore. We have a Farberware air fryer that is so much more than just an air fryer. It can toast, bake and broil, as well as air fry.

The way I make my fish filet in the air fryer is I use a frozen filet directly from the freezer. I will spray the tray and the filet with some olive oil. I use a spray olive oil from Walmart that has 0 calories. It gives the fish a surface for the seasoning to stick. I like a combination of salt, lemon pepper, parsley flakes, garlic powder and minced onions to give it the taste I enjoy.

There is such a huge array of seasonings out there that with some experimentation I’m sure you can find a combination that would become your favorite. Give this a try.

Ingredients

Frozen filet – Whiting, Cod, Flounder or Tilapia

Spray olive oil

Salt

Lemon pepper

Parsley flakes

Minced onions

Garlic powder

Directions

Spray olive oil on tray covered by foil

Place filet on tray

Spray filet with olive oil

Liberally add ingredients on top of filet

Cook filet in air fryer at 400 degrees for 15 minutes

For a little extra add 6 medium precooked shrimp covered with the same ingredients to fryer but remove after 10 minutes or it they will overcook.