Air-Fried Tilapia with Veggie Cauliflower Rice

Equipment: Air Fryer, Weighing Scale, Mixing Bowl

Crispy air-fried tilapia with a bright veggie cauliflower rice side — high protein, lower carb, and ready in under 45 minutes. Built for weeknight weight-loss meals without sacrificing flavor.

Ingredients

• Tilapia fillets — 300g (2 fillets)
• Cauliflower rice — 250g
• Garlic — 12g (3 cloves), minced
• Onion — 40g, finely chopped
• Carrot — 40g, small dice
• Green beans — 50g, sliced
• Olive oil — 10g (2 tsp), divided
• Lemon — 1/2, for juice and wedges
• Paprika, salt, black pepper — to taste
• Fresh parsley or kinchay — for garnish

Method

1. Pat tilapia dry. Rub with 1 tsp oil, paprika, salt, pepper, and a squeeze of lemon.
2. Air-fry at 180°C for 12–14 minutes until the crust is golden and the flesh flakes easily. Rest 2 minutes.
3. Meanwhile, heat remaining oil in a pan. Sauté garlic and onion until fragrant.
4. Add carrot and green beans; cook 2–3 minutes. Stir in cauliflower rice, season, and cook until tender but not mushy (4–5 minutes).
5. Plate cauliflower rice beside the tilapia. Finish with herbs and lemon wedges.

Nutrition per serving

Estimated — not lab-verified. Assumes 2 servings.