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Cooking With Ruth

October 16, 2023 @ 10:00 am – 12:00 pm

Cooking & Food Science Lesson Plan

Who doesn’t love food? It’s fun to make, it’s fun to eat, it’s fun to study. That’s right! There is a lot of science that goes into the everyday foods that you love. Explore questions such as how baking ingredients work, how and why certain ingredients mix well together, and why people’s tastes differ. Teaching consumers how to cook is one of the best things you can do to prepare them for independent living.

Lesson 30

Air Fryer Tilapia

Perfectly seasoned tilapia filets cooked up tender and flakey in the air fryer.



Tilapia is a mild tasting white fish that is low in calories but a great source of protein and nutrients.







Calories: 228kcal | Carbohydrates: 1g | Protein: 34g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 85mg | Sodium: 234mg | Potassium: 525mg | Fiber: 1g | Sugar: 1g | Vitamin A: 21IU | Vitamin C: 1mg | Calcium: 20mg | Iron: 1mg



  • 4 tilapia filets
  • 2 tbsps avocado oil or olive oil
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dried parsley
  • ¼ teaspoon salt
  • ½ teaspoon black pepper



  • fresh parsley
  • lemon wedges




Drizzle oil on tilapia. Rub it into the filets to coat in oil.


In a small bowl, mix paprika, garlic powder, onion powder, dried parsley, salt and black pepper together.


Sprinkle spice mix evenly over tilapia, then rub it into the filets.



Spray the air fryer basket to prevent sticking. Cook in the air fryer in a single layer for 8 minutes at 350°F. Depending on your air fryer size you may have to cook these in two shifts.


Remove from the air fryer when the fish flakes easily and is cooked through.

Air Fryer Notes:

Some air fryers have a pre-heat option. Preheating may reduce the cooking time a little bit.

Air fryers need space between the food items to circulate and cook properly. Do not overcrowd your air fryer.

Recipe Notes:

For spicy fish, add ¼-½ teaspoon of cayenne pepper.

For easier cleanup, line air fryer basket/tray with aerated parchment paper made for air fryers (or make your own and punch some holes into it).


For perfect results every time, here are answers to the most common questions about cooking air fryer tilapia.

How can I tell if tilapia is done without a meat thermometer?

It is recommended to cook fish until it reaches an internal temperature of 145ºF. However, fish is also considered done when it flakes easily and is opaque in color.

Can I use frozen fish for this recipe?

You can definitely cook frozen fish in the air fryer, but we do recommend thawing the fish for this recipe. Unfortunately, frozen tilapia fillets don’t absorb as much seasoning and therefore might not taste as good as fresh ones. If you do cook frozen filets, reduce cooking time by a couple of minutes.

Everyone To Clean Up:

  • Cleaning up stations. Wipe down all surfaces used tables, countertops, stove, microwave, refrigerator.
  • Clean off all floors (sweep and mop) and vacuum surrounding areas.
  • Unload (if there are any in the dishwasher) load dishwasher and wash containers and pots (hand washing dishes).
  • Trash- take to the dumpster.
  • Laundry (if there are some kitchen towels in the basket) and ect…


Thank you for coming and participating in the cooking class, with much love Ms. Ruth ❤️

Have a wonderful day! 😊

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