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Homemade Healthy Air Fryer Fish Sticks Recipe
This Homemade Healthy Air Fryer Fish Sticks Recipe only requires 10 ingredients (INCLUDING salt and pepper): cod or tilapia, spices: salt, pepper, paprika, garlic powder, whole wheat flour, eggs, lemon juice, panko breadcrumbs, and old bay seasoning! Oven baked instructions listed as well.
Servings: 4 people
Results and timings may vary when adjusting servings
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 
Nutrition Facts
Homemade Healthy Air Fryer Fish Sticks Recipe
Amount Per Serving (4 pieces (out of 16))
Calories 437 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Cholesterol 154mg 51%
Sodium 1014mg 42%
Potassium 757mg 22%
Total Carbohydrates 58g 19%
Dietary Fiber 5g 20%
Sugars 4g
Protein 34g 68%
Vitamin A 16.6%
Vitamin C 18.7%
Calcium 17%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
*Note: Nutritional information is estimated and varies based on products used.
Ingredients
  • 4 (4 oz) fillets frozen cod or tilapia thawed
  • 1/4  cup  whole wheat flour
  • teaspoon  paprika
  • teaspoon  garlic powder
  • teaspoon  salt plus more for sprinkling after air frying
  • 1/2 teaspoon  pepper
  • 2 large eggs
  • 1 large lemon juiced, plus more for serving after air frying
  • cup  panko breadcrumbs
  • 2 teaspoons old bay
Instructions
  1. Cut each piece of thawed/dried fish into 4 pieces. You should end up with sticks that are 1 inch wide by 2 inches long.
  2. Pat dry with paper towels.
  3. Thaw fish, if using frozen.
  4. Pat dry.
  5. Cut into pieces that are 1 inch wide by 2 inches long. Set aside.
  6. In a medium sized bowl, whisk together whole wheat flour, paprika, garlic powder, salt, and pepper. Set aside.
  7. In another bowl, whisk together eggs and lemon juice.
  8. In an additional bowl, whisk together panko and old bay seasoning.
  9. Dunk each fish piece into the flour mixture, then the egg mixture, and lastly, the panko mixture.
  10. Make sure each piece of fish is getting fully coated at each step.
  11. Spray tops with cooking spray to encourage browning.
For the air fryer: recommended method!
  1. Hit “ON” on the air fryer.
  2. Then hit “PRE-HEAT”. 
Set the temperature to 400 degrees F and set the timer to 10-12 minutes.*
  3. Hit “START”.
The air fryer will beep at you when it’s finished preheating.
  4. Once preheated, spray the basket with cooking spray and place in 6 pieces of fish. Make sure they aren’t touching.
  5. After 5 minutes, carefully flip each piece of fish, then continue cooking for the remaining 5 minutes.
  6. Remove from air fryer, sprinkle with more salt (if necessary, I definitely needed more salt) and a generous squeeze of lemon.
  7. Repeat with remaining fish.
  8. Serve with tarter sauce!
For the oven:
  1. Preheat oven to 450 degrees F and line a rimmed baking sheet with a silicone baking mat.
  2. Place prepared fish onto prepared baking sheet.
  3. Bake in preheated oven for 12-15 minutes, flipping halfway through.
  4. Remove from oven, sprinkle with more salt (if necessary, I definitely needed more salt) and a generous squeeze of lemon.
  5. Serve with tarter sauce!
Notes

*I needed 10 minutes. Time may vary depending on thickness. You can always add more time after checking one piece of fish.

** I actually think the nutritional information is a bit aggressive, since you don't actually use all the flour/eggs/panko. This is just a rough estimate. 

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