Air-Fryer Fish Sticks

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Essentially a mini convection oven, an air fryer circulates hot air all around these breaded fish sticks for a perfectly crisp exterior in minutes. This recipe can easily be doubled if you have an extra-large air fryer or made in batches in a regular-size one.

By
Devon O'Brien
Devon O’Brien
Devon O'Brien

As EatingWell's former Senior Food Editor, Devon handled all things weeknight dinner and fast meal solutions. She also worked in the EatingWell Test Kitchen developing and testing recipes and shooting how-to videos. In her current position at Allrecipes, she's focused on all the hottest food trends, new products and ideas and best hacks pertaining to cooking.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Air-Fryer Fish Sticks
Photo: Tara Donne
Active Time:
20 mins
Total Time:
20 mins
Servings:
2
Nutrition Profile:
Nut-Free Dairy-Free Soy-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • Cooking spray

  • 8 ounces skinned cod, cut into 1-inch strips

  • ½ teaspoon garlic powder

  • ½ teaspoon Old Bay seasoning

  • ¼ cup all-purpose flour

  • 1 large egg

  • ½ cup panko breadcrumbs

  • 1 tablespoon chopped fresh parsley

Directions

  1. Coat air-fryer basket with cooking spray. Preheat to 400°F.

  2. Sprinkle cod with garlic powder and Old Bay. Place flour in a shallow bowl. Lightly beat egg in a second shallow bowl. Combine breadcrumbs and parsley in a third shallow bowl. Dredge each piece of fish in the flour, then dip in the egg, letting the excess drip off, then dredge in the breadcrumbs, shaking off any excess. Set on a clean plate.

  3. Place the fish in the air-fryer basket and coat with cooking spray. Cook until browned and crispy, 4 to 6 minutes.

Equipment

Air fryer

Originally appeared: EatingWell Magazine, May 2021

Nutrition Facts (per serving)

168 Calories
2g Fat
16g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 5 oz.
Calories 168
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 1g 4%
Protein 18g 36%
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 91mg 30%
Vitamin A 231IU 5%
Sodium 491mg 21%
Potassium 271mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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