Air Fryer Low Carb Fish Sticks
4.5g
Net Carbs
31.4 g
Protein
21.4g
Fat
6.9g
Fiber
369
Calories
Cooking tip: We double breaded these fish sticks and used parmesan cheese in the breading for a great tasting crunch from the air fryer. We enjoyed the flavor of old bay seasoning, but you could replace that with an equal amount of garlic powder or onion powder. We love the idea of making this recipe your own, just be sure to calculate net carbs for any substitutions for tracking purposes.
Ingredients:
- 3 slices keto bread (with 1 net carb per slice, such as Oroweat brand)
- 1 pound pacific cod fillet
- 2 teaspoons old bay seasoning blend
- 2 teaspoons lemon zest
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 1/4 cups (100g) grated parmesan cheese
- 2 large eggs
- 1 tablespoon water
- 4 tablespoons spray olive oil
- 1 tablespoon chopped fresh parsley
Directions:
- Dry bread out overnight at room temperature, or for 20 minutes in a 200°F oven.
- While the bread is drying out, cut cod into ½-inch by ½-inch by 3-inch fingers, resulting in about 20 fish sticks. Dry on paper towels and set aside.
- In a food processor, pulse dry bread, old bay seasoning, lemon zest, salt and pepper until even crumbs are formed. Scrape into a medium flat bottom bowl and stir in parmesan cheese until evenly distributed.
- In another medium flat bottom bowl, whisk eggs and water until foamy.
- Heat air fryer to 375°F.
- Working with one at a time, dip each fish stick in egg, then roll in breadcrumb-parmesan mix until evenly but lightly coated. Dip back in the egg wash, then coat again in breadcrumb-parmesan mix and place on a plate or baking sheet. Repeat until all fish sticks are coated. Spray liberally with olive oil spray.
- Spray air fryer basket lightly with olive oil. Working in batches if needed, working gently to keep the fish stick coating intact arrange a single layer of fish sticks in the air fryer basket, ensuring they are not touching. Cook for 5 minutes, until browned and crispy on the outside and fish is flakey and reaches an internal temperature of 145°F. Remove to a cooling rack for 3 minutes before serving. Sprinkle with chopped parsley and serve with lemon wedges. One serving is ¼ of the completed recipe, fish sticks per serving will vary based on how many fish sticks are cut from the fillet.
We enjoyed these homemade fish sticks with keto tartar sauce (2 tablespoons has 0.5g net carbs), and chili garlic sauce (1 teaspoon has 0.5g net carbs), but feel free to dip in your favorite low carb dip
