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
Instructions
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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.
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In another shallow dish, beat the egg with the egg white to create an egg wash.
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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.
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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.
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Next, dip the floured fillets into the egg wash, ensuring they are fully coated.
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Finally, press the fish into the panko-cornmeal mixture firmly, covering both sides evenly.
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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.
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Spray the tops of the fillets with 2 sprays of avocado oil spray.
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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.
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Once done, the fish should be golden and crispy. Internal temp of 145F.
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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
Healthy Tartar Sauce 
Air Fryer Potato Wedges
Equipment
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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.
