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Air Fryer Fish and Chips

High Protein Air Fryer Fish and chips
Prep Time 15 mins
Cook Time 7 mins
Total Time 22 mins
Cooking Method:
Cuisine:
Courses: ,
Servings: 3
Nutrition: 301 cal | 33g Protein | 28g Carbs | 5g Fat | (Fish Filets only)
Description

Enjoy the classic comfort of fish and chips with a healthy twist! My High-Protein Fish and Chips recipe delivers all the flavor you love, but with lower calories and a protein boost. The fish alone packs 33g of protein, making it a nutritious alternative to the traditional deep-fried version. Satisfy your cravings without compromising on your fitness goals!

Ingredients
  • 1/4 cup all purpose flour (30g)
  • 1/2 tsp old bay seasoning (divided)
  • 1/4 tsp ground black pepper
  • 1 egg (beaten)
  • 1 Tbsp liquid egg whites (15g)
  • 1 cup panko breadcrumbs (90g)
  • 2 Tbsp cornmeal (16g- medium grind *see notes)
  • 1/4 tsp kosher salt
  • 1 pound cod, cut into strips 1.5 inch wide and 4-5 inchs long (* see Notes for alternatives)
  • 1 lemon, cut in wedges (optional)
Instructions
  1. 1
    Begin by preparing the flour mixture. In a shallow dish, combine the all-purpose flour with 1/4 teaspoon of Old Bay seasoning and ground black pepper.
  2. 2
    In another shallow dish, beat the egg with the egg white to create an egg wash.
  3. 3
    In a third shallow dish, mix the panko breadcrumbs, cornmeal, kosher salt, and the remaining 1/4 teaspoon of Old Bay seasoning. This will form the crispy coating for the fish.
  4. 4
    Pat the fish fillets dry with a paper towel to help the coating adhere better. First, dredge each fillet in the flour mixture, shaking off any excess.
  5. 5
    Next, dip the floured fillets into the egg wash, ensuring they are fully coated.
  6. 6
    Finally, press the fish into the panko-cornmeal mixture firmly, covering both sides evenly.
  7. 7
    Place the coated fish fillets in a single layer in the air fryer basket, making sure they do not overlap. Depending on the size of your air fryer, you may need to cook in separate batches.
  8. 8
    Spray the tops of the fillets with 2 sprays of avocado oil spray.
  9. 9

    Air fry at 350°F for 7-10 minutes, flipping the fillets halfway through. Once flipped, spray the second side with 2 sprays of avocado oil.

  10. 10
    Once done, the fish should be golden and crispy. Internal temp of 145F.
  11. 11

    Season with a pinch of salt and serve immediately. Enjoy with a squeeze of lemon and my air fryer potato wedges and healthy tartar sauce 

    [caption id="attachment_954" align="aligncenter" width="225"]Healthy Tartar Sauce Healthy Tartar Sauce[/caption] [caption id="attachment_949" align="alignnone" width="225"]Air Fryer Potato Wedges Jojo's Air Fryer Potato Wedges[/caption]

Nutrition Facts

Servings 3

Amount Per Serving
Calories 301kcal
% Daily Value *
Total Fat 5g8%
Saturated Fat 1g5%
Cholesterol 95mg32%
Sodium 647mg27%
Potassium 49mg2%
Total Carbohydrate 28g10%
Dietary Fiber 4g16%
Sugars 2g
Protein 33g66%
Calcium 20 mg
Iron 10 mg
Vitamin D 4 IU

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

*As an alternative to cod, you can also use haddock, tilapia, or halibut—just be sure to adjust the cooking times based on the thickness of the fillets.

*For best results, avoid using coarse cornmeal, as its larger granules can create a gritty texture that doesn't adhere well to the fish. I like to use Bob's Red Mill Cornmeal, medium grind.

301 cal | 33g Protein | 28g Carbs | 5g Fat | (Fish Filets only)- See Recipe for Potato Wedges

Serving Size: 4oz cooked and breaded fish. Makes 3 Servings. 

My Fitness Pal: Air Fryer Fish and Chips (fish only) EHK

*All nutrition information provided is an estimate. While all efforts have been made to be accurate, variations can occur due to ingredient sourcing and preparation methods.

Keywords: high protein fish and chips, air fryer fish and chips, panko fish filets, air fryer fish filets
Read it online: https://easyhealthykitchen.com/recipe/air-fryer-fish-and-chips/