Fish Sticks

Air fryer fish sticks are a healthier, crispy alternative to the classic deep-fried version. Made with fresh fish fillets and a seasoned breadcrumb coating, they cook perfectly in the air fryer, creating a crunchy exterior while keeping the inside tender and flaky. These fish sticks are quick to prepare and are perfect for a family-friendly meal or snack. They're low in calories and fat, but high in protein and essential omega-3 fatty acids, making them a nutritious option for those looking to eat healthily without compromising on flavor.

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Course: Main Course, Snack

Cuisine: American

Keyword: Fish Sticks, Seafood Recipes

Prep Time: 15

Cook Time: 10

Total Time: 25

Servings: People

Calories: 226kcal

Equipment

Air Fryer

Shallow bowls for breading

Tongs or spatula

Paper Towel

Mixing bowls

Ingredients

1 lb white fish fillets such as cod, haddock, or tilapia
1 cup panko breadcrumbs or whole wheat breadcrumbs for a healthier option
1/2 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon paprika
Salt and pepper to taste
1 large egg
1 tablespoon water for the egg wash
Cooking spray optional

Instructions

Prepare the Fish: Cut the fish fillets into even strips, about 1-inch wide. Pat them dry with paper towels to remove excess moisture. This will help the coating stick better.
Prepare the Breading Station: In one shallow dish, beat the egg with water to create an egg wash. In another shallow dish, combine the panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Mix well.
Coat the Fish: Dip each fish strip into the egg wash, allowing any excess to drip off. Then, coat the fish in the breadcrumb mixture, pressing lightly to ensure the breadcrumbs adhere.
Preheat the Air Fryer: Preheat your air fryer to 400°F (200°C) for 3-5 minutes.
Arrange the Fish Sticks in the Air Fryer: Spray the air fryer basket with a light coat of cooking spray. Arrange the coated fish sticks in a single layer in the basket. Be sure not to overcrowd them; you may need to cook in batches depending on the size of your air fryer.
Air Fry the Fish Sticks: Air fry the fish sticks at 400°F (200°C) for 10-12 minutes, flipping halfway through. The fish sticks should be golden brown and crispy on the outside.
Serve and Enjoy: Once done, remove the fish sticks from the air fryer and serve them hot with your favorite dipping sauce, like tartar sauce or a squeeze of fresh lemon.

Video

Notes

Fish Variety: Feel free to experiment with different fish such as cod, haddock, or tilapia. Each will provide a slightly different texture, but they all work wonderfully in the air fryer.
Breadcrumbs: For an even healthier version, consider using whole-wheat panko breadcrumbs. They add a slightly nuttier flavor and extra fiber.
Air Fryer Size: If you have a smaller air fryer, be sure not to overcrowd the basket. You may need to cook the fish sticks in batches to ensure they cook evenly.

Nutrition