Low Sodium Crispy Air Fryer Fish
Experience the perfect balance of healthy and delicious with this **Low Sodium Crispy Air Fryer Fish** recipe, an ideal choice for heart-smart eating without compromising flavor. Featuring tender white fish fillets coated in a blend of whole wheat and unsalted panko breadcrumbs, seasoned with smoked paprika, garlic powder, and lemon zest, this dish is a delightful showcase of bold yet balanced flavors. The low-sodium Dijon mustard and Greek yogurt mixture not only helps the breadcrumbs adhere perfectly but also adds a tangy, creamy note to the fish. Using the air fryer ensures a satisfyingly crispy texture without excessive oil, making this a guilt-free indulgence you'll want to add to your weekly rotation. Ready in under 30 minutes, it's a hassle-free dinner perfect for busy weeknights. Serve with fresh dill and lemon wedges for a zesty finish everyone at the table will love.
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or tilapia)
- 1 cup Whole wheat breadcrumbs
- 1 cup Unsalted panko breadcrumbs
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 1 teaspoon Smoked paprika
- 1 teaspoon Lemon zest
- 2 tablespoons Low sodium Dijon mustard
- 0.5 cup Plain Greek yogurt
- 2 tablespoons Fresh dill, chopped
- 2 large Egg whites
- Olive oil spray
- 4 pieces Lemon wedges
Instructions
Preheat your air fryer to 400°F (200°C) for about 5 minutes.
In a shallow bowl, combine the whole wheat breadcrumbs, panko breadcrumbs, garlic powder, onion powder, black pepper, smoked paprika, and lemon zest. Mix well to incorporate all spices evenly.
In a separate bowl, whisk together the low sodium Dijon mustard, plain Greek yogurt, fresh dill, and egg whites until smooth and well combined.
Pat the fish fillets dry with paper towels to remove excess moisture, which helps the coating stick better.
Dip each fish fillet into the egg yolk mixture, ensuring it is thoroughly coated on all sides.
Transfer each coated fillet to the breadcrumb mixture, pressing down gently to ensure an even coating of breadcrumbs on both sides.
Lightly spray the air fryer basket with olive oil to prevent sticking.
Place the breaded fish fillets in the air fryer basket in a single layer. Avoid overcrowding for even cooking.
Lightly spray the tops of the fish with olive oil spray to help them crisp up as they cook.
Air fry the fish fillets at 400°F (200°C) for around 10-12 minutes, flipping halfway through, until the fish is golden brown and cooked through. The internal temperature should reach 145°F (63°C).
Serve the crispy air fryer fish immediately with lemon wedges on the side for squeezing over the top before eating.
Nutrition Facts
Calories |
388 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.0 g | 6% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 340 mg | 15% | |
| Total Carbohydrate | 46.4 g | 17% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 5.0 g | ||
| Protein | 39.5 g | 79% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 111 mg | 9% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 670 mg | 14% | |
*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.
