Ingredients
-
1 pound cod fillets
-
¼ cup all-purpose flour
-
1 egg
-
½ cup panko bread crumbs
-
¼ cup grated Parmesan cheese
-
1 tablespoon parsley flakes
-
1 teaspoon paprika
-
½ teaspoon black pepper
-
cooking spray
Directions
-
Preheat an air fryer to 400 degrees F (200 degrees C).
-
Pat fish dry with paper towels and cut into 1x3-inch sticks.
-
Place flour in a shallow dish. Beat egg in a separate shallow dish. Combine panko, Parmesan cheese, parsley, paprika, and pepper in a third shallow dish.
-
Coat each fish stick in flour, then dip in beaten egg, and finally coat in seasoned panko mixture.
-
Spray the basket of the air fryer with nonstick cooking spray. Arrange 1/2 the sticks in the basket, making sure none are touching. Spray the top of each stick with cooking spray.
-
Cook in the preheated air fryer for 5 minutes. Flip fish sticks and cook an additional 5 minutes. Repeat with remaining fish sticks.
rackoflam
Recipe Tip
You can substitute other white fish fillets, such as tilapia, for the cod if preferred.
Nutrition Facts (per serving)
200 | Calories |
4g | Fat |
17g | Carbs |
26g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 200 | |
% Daily Value * | |
Total Fat 4g | 5% |
Saturated Fat 2g | 8% |
Cholesterol 93mg | 31% |
Sodium 245mg | 11% |
Total Carbohydrate 17g | 6% |
Dietary Fiber 1g | 3% |
Total Sugars 0g | |
Protein 26g | 53% |
Vitamin C 6mg | 6% |
Calcium 82mg | 6% |
Iron 1mg | 8% |
Potassium 506mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.