Emprimir
Correo Electrónico
Add a photoWhen most people think of fish sticks, their minds probably go to that box of untouched, flavorless, freezer burnt fish sticks that are shoved in the back of the freezer. Turn this childhood classic into a meal that you actually want to eat. By using fresh cod fillets breaded in whole wheat flour, panko bread crumbs and flavorful spices, we created perfectly healthy fish sticks that rival anything you can find frozen. Plus, we’re cooking them up in the air fryer to cut down on unhealthy oils, extra calories and unnecessary steps, making them the ultimate healthy meal prep idea!
Ingredientes
- Fish Sticks
- 1 lb. cod fillets
- ½ cup whole wheat flour
- 2 eggs
- 1 cup panko bread crumbs
- ½ tsp. black pepper
- 1 tsp. oregano
- 1 tsp. garlic powder
- Tartar Sauce
- ½ cup nonfat plain Greek yogurt
- 2 Tbsp. dill pickles, finely chopped
- 2 Tbsp. finely chopped onion
- 2 tsp. Dijon mustard
- 2 tsp. lemon juice
- 2 Tbsp. light mayonnaise
- ¼ tsp. black pepper
Direcciones
- Preheat air fryer to 400°F.
- Cut cod into strips that are 1-inch wide and 2-4 inches long.
- Take out three bowls and create an assembly line. Fill one bowl with a mixture of flour, garlic powder and black pepper. Fill the second bowl with beaten eggs. Fill the last bowl with panko bread crumbs and oregano.
- Dip each cod strip into the flour, then the eggs and lastly into the bread crumb mixture. Make sure all sides are well coated.
- Place cod strips into the greased air fryer basket. Do not overcrowd the fish sticks (it may take more than one batch). Spray the tops of the fish sticks with nonstick spray.
- Air fry for 10 minutes, flipping halfway through the cooking time.
- Repeat with remaining fish sticks.
- Tartar Sauce
- Combine all ingredients in a bowl and mix well.
- Refrigerate for at least 1 hour before serving.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 247g | |
| Recipe makes 4 servings | |
| Calories 385 | |
| Calories from Fat 108 | 28% |
| Total Fat 12.21g | 15% |
| Saturated Fat 2.31g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 152mg | 51% |
| Sodium 445mg | 19% |
| Potassium 774mg | 22% |
| Total Carbs 34.99g | 9% |
| Dietary Fiber 3.5g | 12% |
| Sugars 4.89g | 3% |
| Protein 33.35g | 53% |
