Heart-Healthy Crispy Air Fryer Fish
Elevate your seafood game with this Heart-Healthy Crispy Air Fryer Fish recipe, featuring tender cod fillets coated in a seasoned whole-wheat breadcrumb crust and cooked to golden perfection without the heavy oils of traditional frying. Perfect for busy weeknights, this easy recipe combines bold flavors from paprika, garlic powder, and onion powder with a crisp, light texture thanks to the air fryer’s magic. Ready in just 24 minutes, this dish is a nutritious alternative packed with protein and heart-healthy fats from olive oil, making it ideal for anyone seeking a flavorful yet balanced meal. Serve with a sprinkle of fresh parsley and a squeeze of lemon juice for a burst of freshness that pairs beautifully with the dish's savory crunch. With minimal prep and maximum taste, this guilt-free delight is perfect for health-conscious food lovers everywhere!
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Recipe Information
Ingredients
- 4 pieces (4-6 ounces each) Cod fillets
- 1 cup Whole-wheat bread crumbs
- 1 teaspoon Ground paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Olive oil
- 2 large eggs Egg whites
- 1 lemon, for serving Lemon wedges
- 2 tablespoons, chopped Fresh parsley
Instructions
Preheat your air fryer to 400°F (200°C) for about 5 minutes.
Pat dry the cod fillets with paper towels to remove any excess moisture.
In a shallow bowl, combine the whole-wheat bread crumbs, paprika, garlic powder, onion powder, black pepper, and salt. Mix well.
In another shallow bowl, lightly beat the egg whites until slightly foamy.
Use a silicone brush to lightly coat the cod fillets with olive oil.
Dip each cod fillet into the egg whites, coating all sides, then transfer to the bread crumb mixture. Press the breadcrumbs onto the fillet to ensure an even coating.
Place the breaded fillets carefully into the air fryer basket, being sure not to overcrowd (you may need to cook in batches depending on the size of your air fryer).
Air fry the fillets at 400°F (200°C) for about 7 minutes, then carefully flip and air fry for another 7 minutes, or until the exterior is golden brown and the fish flakes easily with a fork.
Remove from the air fryer and transfer to a serving platter.
Sprinkle the fresh parsley over the fish and serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
1301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 292 mg | 97% | |
| Sodium | 2468 mg | 107% | |
| Total Carbohydrate | 96.1 g | 35% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 11.5 g | ||
| Protein | 146.9 g | 294% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 255 mg | 20% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 3401 mg | 72% | |
*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.
