Healthy Air Fryer Fried Fish Recipe – Crispy & Delicious with Minimal Oil

The Air Fryer Fried Fish Recipe is a quick and healthy way to enjoy crispy, flavorful fish without the need for deep frying. To start, choose a mild white fish like cod or tilapia. Coat the fillets with a light layer of olive oil or cooking spray, then season with your favorite spices such as paprika, garlic powder, salt, and pepper. For extra crunch, you can dip the fish in breadcrumbs or panko before air frying. Preheat your air fryer to 375°F (190°C) and place the fish in a single layer inside the basket. Cook for 8 to 12 minutes, flipping halfway through, until the fish is golden brown and cooked through. The result is perfectly crispy fish with a tender inside, ideal for serving with a side of vegetables or over a bed of rice. This simple and flavorful Air Fryer Fried Fish Recipe is sure to become a family favorite.

Air Fryer Fried Fish Recipe: A Healthy, Crispy Delight

The air fryer has revolutionized the way we cook by making it possible to enjoy crispy, fried foods with significantly less oil. One of the most popular dishes that benefits from air frying is fried fish. By using the air fryer, you can achieve a golden, crispy exterior while keeping the fish moist and tender inside—all with minimal oil. This Air Fryer Fried Fish Recipe will show you how to prepare a healthy, flavorful dish that is quick, easy, and perfect for a weeknight dinner or a special occasion.

Nutrition Information (per serving)

• Calories: 300-350
• Protein: 22g
• Fat: 15g
• Carbohydrates: 20g
• Fiber: 2g
• Sugar: 1g
• Sodium: 350mg

Prep Time: 15 minutes

Active Time: 15 minutes

Resting Time: 0 minutes

Total Time: 30 minutes

Cuisine:

• American
• Seafood

Course:

• Main Dish

Servings:

• 4 servings

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Ingredients:

• 4 pieces of white fish fillets (such as cod, tilapia, or haddock)
• 1/2 cup all-purpose flour
• 1/2 cup cornmeal
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried thyme (optional)
• 1 large egg
• 2 tablespoons milk
• Olive oil spray or cooking spray

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Equipment:

• Air fryer
• Shallow bowls for breading
• Tongs or a fork for handling fish
• Plate or tray for resting the coated fish

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Instructions:

Step 1: Prepare the Fish Fillets

• Start by patting the fish fillets dry using paper towels. This helps remove excess moisture, which ensures that the breading will stick better and crisp up nicely in the air fryer.
• If your fillets are too large, you can cut them into smaller, manageable pieces, around 3 to 4 inches long.

Step 2: Prepare the Breading Station

• In a shallow bowl, combine the all-purpose flour, cornmeal, paprika, garlic powder, onion powder, dried thyme, salt, and black pepper. Mix everything thoroughly.
• In another shallow bowl, whisk together the egg and milk.

Step 3: Bread the Fish Fillets

• Dip each fish fillet first into the egg mixture, making sure it is fully coated.
• Then, dredge the fish fillet into the seasoned flour and cornmeal mixture, pressing gently to ensure an even coating. Shake off any excess breading.
• Place the coated fillets on a plate or tray.

Step 4: Preheat the Air Fryer

• Preheat your air fryer to 375°F (190°C) for about 3-5 minutes. Preheating ensures that the fish will cook evenly and become crispy.

Step 5: Cook the Fish

• Lightly spray the air fryer basket with olive oil or cooking spray to prevent sticking.
• Carefully arrange the breaded fish fillets in the air fryer basket. Make sure the fillets are not overcrowded, as this could lead to uneven cooking. If needed, cook the fish in batches.
• Air fry the fish at 375°F (190°C) for about 8-10 minutes, flipping halfway through the cooking time. The fish should be golden brown and crispy on the outside and flake easily when tested with a fork.

Step 6: Serve

• Once the fish is cooked, remove it from the air fryer and transfer it to a serving platter.
• Serve with a side of lemon wedges, tartar sauce, or your favorite dipping sauce. This dish pairs well with steamed vegetables, coleslaw, or a fresh salad.

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Tips for Perfect Air Fryer Fried Fish:

1. Choosing the right fish: Opt for firm white fish like cod, haddock, or tilapia for best results. These fish hold up well to the breading and air frying process. Avoid oily fish like salmon, which may not crisp up as nicely in the air fryer.
2. Don’t skip the preheating: Preheating your air fryer ensures that the fish cooks evenly and crisps up right away, helping to maintain its texture.
3. Spray for crispiness: While the air fryer uses very little oil, a light spray of olive oil on the fish or in the basket helps achieve that perfect golden, crispy texture.
4. Don’t overcrowd the basket: Give each piece of fish some space in the air fryer basket. If the pieces are too close together, they won’t cook evenly, and the breading may not get crispy.
5. Use a thermometer: If you’re unsure whether the fish is cooked through, use an instant-read thermometer. Fish is done when it reaches an internal temperature of 145°F (63°C).

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Nutrition Breakdown:

This air fryer fried fish is a healthy alternative to traditional deep-fried fish. By using the air fryer, you reduce the amount of oil used while still achieving that satisfying crispy texture. Each serving of this dish contains about 300-350 calories, making it a great option for those looking for a lower-calorie yet filling meal. The fish provides a good source of protein, while the cornmeal coating adds a subtle crunch without excessive fat.

Benefits:

• Reduced Calories: Using the air fryer instead of deep frying significantly cuts down on the amount of oil, reducing the calorie count of this dish.
• Packed with Protein: Fish is a high-quality protein that provides essential nutrients like omega-3 fatty acids, which are beneficial for heart health.
• Low in Carbs: This dish is perfect for those following a low-carb or keto diet, especially if you adjust the breading by using almond flour or a low-carb breading alternative.

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Variations:

1. Spicy Fish: Add some cayenne pepper or chili powder to the breading for a spicy kick.
2. Herb-Infused: For extra flavor, mix some finely chopped fresh herbs like parsley, dill, or basil into the breading.
3. Gluten-Free: Substitute the flour with gluten-free alternatives like rice flour or almond flour, and use gluten-free breadcrumbs or crushed cornflakes for the breading.
4. Lemon-Pepper: Add some lemon zest and black pepper to the flour mixture for a zesty twist.

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Conclusion:

This Air Fryer Fried Fish Recipe offers all the flavor and crunch of traditional fried fish but with fewer calories and less oil. It’s a quick, easy, and healthy meal that the whole family will enjoy. Whether you’re cooking for a busy weeknight or preparing a delicious dish for a special occasion, this air fryer recipe is sure to become a favorite in your kitchen.

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This recipe is perfect for anyone looking for a healthier alternative to deep-frying while still enjoying the crispy texture and rich flavor of fried fish. Give it a try, and you’ll be amazed by how delicious and easy air fryer fried fish can be!