Air FryerTilapiaRice
Air Fryer Tilapia Fillet with White Rice
49g protein, $2.12/plate, 13 min. Air Fryer perfection.
🌡️Air Fryer
🐟Tilapia170g
+🍚Rice1 serving
Pat dry and use parchment to prevent sticking
Protein
49g
Calories
424
Cost
$2.12
Total Time
13m
Combo Score
8.2/10
Protein
7.4
Value
7.7
Speed
9.0
Ease
9.5
Nutrition Breakdown
1serving
424cal
49g
45g
5g
How to Make It
1
Preheat air fryer to 400°F.
2
Pat tilapia dry. Season with lemon pepper + garlic powder.
3
Place on parchment in basket.
4
Cook 8-10 min until flaky. No flip needed.
400°F•10 mincook time
Pro Tips
- →At $2.12/plate with 49g protein, this is elite value.
- →No preheating needed on most air fryers. Just throw it in.
- →Make a big batch of rice on Sunday. Reheat all week.
Cost Breakdown
Tilapia
$1.87
Rice
$0.25
Per Plate
$2.12
Per Month (1x/day)
$64
Protein per dollar: 23.1g/$
Swap It
Different Protein
Different Method
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