Heart-Healthy Crispy Air Fryer Fish
Elevate your seafood game with this Heart-Healthy Crispy Air Fryer Fish recipe, a guilt-free twist on a classic favorite. Featuring tender, flaky cod fillets coated in a golden crust of whole-wheat breadcrumbs and a flavorful blend of paprika, garlic, and onion powders, this dish is a perfect balance of nourishment and indulgence. With just a touch of heart-healthy olive oil and the clever use of egg whites to achieve that perfect crunch, this recipe skips the deep fryer in favor of an air fryer for a lighter, healthier preparation. Ready in under 25 minutes, it’s an easy, quick dinner option that doesn’t skimp on crispiness or flavor. Served with a sprinkle of fresh parsley and a squeeze of lemon juice, it’s a wholesome meal that's perfect for the whole family.
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Ingredients
- 4 pieces (4-6 ounces each) Cod fillets
- 1 cup Whole-wheat bread crumbs
- 1 teaspoon Ground paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Olive oil
- 2 large eggs Egg whites
- 1 lemon, for serving Lemon wedges
- 2 tablespoons, chopped Fresh parsley
Directions
Step 1
Preheat your air fryer to 400°F (200°C) for about 5 minutes.
Step 2
Pat dry the cod fillets with paper towels to remove any excess moisture.
Step 3
In a shallow bowl, combine the whole-wheat bread crumbs, paprika, garlic powder, onion powder, black pepper, and salt. Mix well.
Step 4
In another shallow bowl, lightly beat the egg whites until slightly foamy.
Step 5
Use a silicone brush to lightly coat the cod fillets with olive oil.
Step 6
Dip each cod fillet into the egg whites, coating all sides, then transfer to the bread crumb mixture. Press the breadcrumbs onto the fillet to ensure an even coating.
Step 7
Place the breaded fillets carefully into the air fryer basket, being sure not to overcrowd (you may need to cook in batches depending on the size of your air fryer).
Step 8
Air fry the fillets at 400°F (200°C) for about 7 minutes, then carefully flip and air fry for another 7 minutes, or until the exterior is golden brown and the fish flakes easily with a fork.
Step 9
Remove from the air fryer and transfer to a serving platter.
Step 10
Sprinkle the fresh parsley over the fish and serve immediately with lemon wedges on the side.
Nutrition Facts
| Serving size | (1038.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1301.2 |
| Total Fat 39.2g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 292.4mg | 0% |
| Sodium 2467.5mg | 0% |
| Total Carbohydrate 96.1g | 0% |
| Dietary Fiber 12.6g | 0% |
| Total Sugars 11.5g | |
| Protein 146.9g | 0% |
| Vitamin D 272IU | 0% |
| Calcium 255.4mg | 0% |
| Iron 8.3mg | 0% |
| Potassium 3401.4mg | 0% |
Source of Calories