Ingredients:

  • 4 (6 oz) tilapia fillets
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 cup gluten-free all-purpose flour
  • 2 large eggs, beaten
  • 1 cup gluten-free panko breadcrumbs
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 3 tbsp avocado oil

Instructions:

  1. Pat each tilapia fillet thoroughly with paper towels to remove excess moisture.
  2. Sprinkle both sides of the fillets with 1 tsp salt and 1/2 tsp black pepper.
  3. Set up the dredging station: In the first bowl, combine 1/2 cup gluten-free flour, 1 tsp garlic powder, and 1 tsp smoked paprika; in the second bowl, place the 2 beaten eggs; in the third bowl, place 1 cup gluten-free panko.
  4. Dredge each fillet in the seasoned flour mixture, shaking off any excess.
  5. Dip the floured fish into the beaten eggs until fully submerged.
  6. Press the fish firmly into the panko crumbs, ensuring every inch is covered.
  7. Let the breaded fillets sit for 2 minutes to allow the breading to set.
  8. For the pan-fry method: Heat 3 tbsp avocado oil in a large skillet over medium-high heat until shimmering. Fry fillets for 3–4 minutes per side until the crust is mahogany-colored and the internal temperature reaches 145°F (63°C).
  9. For the air fryer method: Spray fillets with oil and cook at 400°F (200°C) for 10–12 minutes, flipping halfway through, until the internal temperature reaches 145°F (63°C).