Crunchy Air Fryer Fish - KNEP - Kentucky Nutrition Education Program

Recipes

Crunchy Air Fryer Fish

Receta en Español
Servings:Makes 4 servingsServing Size:4 ouncesRecipe Cost:$7.72Cost per Serving:$1.93
batter fried fish on air fryer tray

Ingredients:

  • 1 pound of white fish fillets (tilapia, catfish, perch, etc.)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1 egg
  • 1 tablespoon olive oil
  • 1 cup panko crumbs
  • Nonstick cooking spray

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Place fish between clean paper towels to allow any water to drain. Rewash hands after handling raw fish.
  3. Create an assembly for coating the fish. First, in a small bowl, combine the garlic powder, paprika, chili powder, onion powder, black pepper, and salt; set aside. Then, in a shallow pan or plate, whisk the egg; set aside. Rewash hands after handling the raw egg. Place panko crumbs into another shallow pan or plate; set aside.
  4. Coat fish on both sides with olive oil and sprinkle both sides with the seasoning mixture. Dip fish into the egg and coat both sides. Then dredge the fillets through the panko coating both sides thoroughly. Allow the coated fillets to rest about 10 minutes before cooking. Rewash hands after handling the raw fish.
  5. Preheat the air fryer to 390 degrees F while the fish rests. Coat the preheated air fryer basket or pan with cooking spray. Add the fish, taking care not to overfill the basket or pan (you may need to work in batches). Cook for 10 to 13 minutes or until it reaches an internal temperature of 145 degrees F  as measured on a meat thermometer.
  6. Refrigerate leftovers within 2 hours. Reheat leftovers in the air fryer for a few minutes to revive the crunchy coating.
Source: Brooke Jenkins, Extension Specialist for Curriculum, University of Kentucky Cooperative Extension Service

Tips

No air fryer? No problem. Simply bake these in the oven at 400 degrees F for 12 to 15 minutes or until they reach an internal temperature of 145 degrees F as measured on a meat thermometer.

Nutrition facts per serving: 230 calories; 7g total fat; 1.5g saturated fat; 0g trans fat; 105mg cholesterol; 260mg sodium; 16g total carbohydrate; 0g dietary fiber; 1g total sugars; 0g added sugars; 26g protein; 20% Daily Value of vitamin D; 2% Daily Value of calcium; 6% Daily Value of iron; 8% Daily Value of potassium