Low Sodium Crispy Air Fryer Fish

Craving a healthier take on a classic fish fry? This Low Sodium Crispy Air Fryer Fish recipe is the perfect guilt-free indulgence, offering a flavorful crunch without the extra salt or oil. Made with tender white fish fillets like cod or tilapia, these crispy bites are coated in a nutrient-packed blend of whole wheat and panko breadcrumbs seasoned with garlic, smoked paprika, and fresh lemon zest for a punch of flavor. By swapping traditional frying for air frying, this dish delivers a satisfying crunch with a fraction of the fat, while a creamy, tangy mixture of Greek yogurt and low sodium Dijon mustard ensures the breadcrumbs stick beautifully. Ready in under 30 minutes, this easy-to-make low sodium dinner pairs wonderfully with a crisp salad or roasted veggies, and a squeeze of fresh lemon juice takes it over the top. Perfect for heart-healthy cooking without compromising on taste, this recipe is sure to become your new weeknight staple!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:12 mins

Total Time:27 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod or tilapia)
• 1 cup Whole wheat breadcrumbs
• 1 cup Unsalted panko breadcrumbs
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Black pepper
• 1 teaspoon Smoked paprika
• 1 teaspoon Lemon zest
• 2 tablespoons Low sodium Dijon mustard
• 0.5 cup Plain Greek yogurt
• 2 tablespoons Fresh dill, chopped
• 2 large Egg whites
• 0 Olive oil spray
• 4 pieces Lemon wedges

Directions

Step 1

Preheat your air fryer to 400°F (200°C) for about 5 minutes.

Step 2

In a shallow bowl, combine the whole wheat breadcrumbs, panko breadcrumbs, garlic powder, onion powder, black pepper, smoked paprika, and lemon zest. Mix well to incorporate all spices evenly.

Step 3

In a separate bowl, whisk together the low sodium Dijon mustard, plain Greek yogurt, fresh dill, and egg whites until smooth and well combined.

Step 4

Pat the fish fillets dry with paper towels to remove excess moisture, which helps the coating stick better.

Step 5

Dip each fish fillet into the egg yolk mixture, ensuring it is thoroughly coated on all sides.

Step 6

Transfer each coated fillet to the breadcrumb mixture, pressing down gently to ensure an even coating of breadcrumbs on both sides.

Step 7

Lightly spray the air fryer basket with olive oil to prevent sticking.

Step 8

Place the breaded fish fillets in the air fryer basket in a single layer. Avoid overcrowding for even cooking.

Step 9

Lightly spray the tops of the fish with olive oil spray to help them crisp up as they cook.

Step 10

Air fry the fish fillets at 400°F (200°C) for around 10-12 minutes, flipping halfway through, until the fish is golden brown and cooked through. The internal temperature should reach 145°F (63°C).

Step 11

Serve the crispy air fryer fish immediately with lemon wedges on the side for squeezing over the top before eating.

Nutrition Facts

Serving size	(898.6g)

Amount per serving	% Daily Value*
Calories	1441.8

Total Fat 19.6g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 252.2mg	0%
Sodium 1309.9mg	0%
Total Carbohydrate 176.6g	0%
Dietary Fiber 19.4g	0%
Total Sugars 14.4g
Protein 137.9g	0%

Vitamin D 800IU	0%
Calcium 403.6mg	0%
Iron 12.0mg	0%
Potassium 2133.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 12.3%

Protein: 38.5%

Carbs: 49.2%