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Homemade fish sticks that are perfectly crisp on the outside, tender and flaky on the inside. This was my first attempt at making them in an air fryer, and the results were quite impressive. Dip in tarter or cocktail sauce.
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
Step 1
Preheat an air fryer to 400 degrees F (200 degrees C).
Step 2
Pat fish dry with paper towels and cut into 1×3-inch sticks.
Step 3
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.
Step 4
Coat each fish stick in flour, then dip in beaten egg, and finally coat in seasoned panko mixture.
Step 5
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.
Step 6
Cook in the preheated air fryer for 5 minutes. Flip fish sticks and cook an additional 5 minutes. Repeat with remaining fish sticks.
Recipe Tip
You can substitute other white fish fillets, such as tilapia, for the cod if preferred.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 200 | |
| % Daily Value * | |
| Total Fat4g | 5% |
| Saturated Fat2g | 8% |
| Cholesterol93mg | 31% |
| Sodium245mg | 11% |
| Total Carbohydrate17g | 6% |
| Dietary Fiber1g | 3% |
| Total Sugars0g | |
| Protein26g | |
| Vitamin C6mg | 28% |
| Calcium82mg | 6% |
| Iron1mg | 8% |
| Potassium506mg | 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.
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