Heart-Healthy Crispy Fish Tempura
Experience guilt-free indulgence with our Heart-Healthy Crispy Fish Tempura, a light yet satisfying twist on a beloved classic. Featuring firm white fish fillets like cod or haddock, this recipe swaps traditional tempura batter for a whole wheat flour and sparkling water blend, creating an irresistibly crispy coating without deep frying. Prepared in the air fryer and sprayed with heart-friendly olive oil, this dish is both lower in fat and packed with flavor. The golden, crunchy exterior contrasts beautifully with the tender, flaky fish inside, offering a balanced and wholesome option for seafood lovers. Quick to make in under 40 minutes and served with zesty lemon wedges, it's perfect for a nutritious weeknight dinner or a crowd-pleasing appetizer.
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Recipe Information
Ingredients
- 4 pieces firm white fish fillets (such as cod or haddock)
- 1 cup whole wheat flour
- 1 tablespoon cornstarch
- 1 teaspoon baking powder
- 1 cup sparkling water, chilled
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- olive oil spray
- 1 lemon wedges
Instructions
Rinse and pat dry the fish fillets with paper towels. Cut into pieces about 2 inches wide.
In a mixing bowl, combine whole wheat flour, cornstarch, baking powder, salt, and black pepper.
Gradually add the chilled sparkling water to the flour mixture, whisking until you obtain a smooth batter. Be careful not to overmix.
Preheat your air fryer to 400°F (200°C).
Dip each piece of fish into the batter, allowing any excess to drip off.
Lightly spray the basket of the air fryer with olive oil spray to prevent sticking.
Place the battered fish in the air fryer basket in a single layer, enusureing they do not touch.
Spray the tops of the fish lightly with olive oil spray to help crisp the batter.
Cook the fish in the air fryer for 10 minutes, then turn each piece and cook for an additional 5-10 minutes, or until the batter is golden brown and the fish flakes easily with a fork.
Serve immediately with lemon wedges for squeezing over the fish.
Nutrition Facts
Calories |
777 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.3 g | 7% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 1852 mg | 81% | |
| Total Carbohydrate | 97.6 g | 35% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 0.8 g | ||
| Protein | 88.1 g | 176% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 92 mg | 7% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1707 mg | 36% | |
*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.
