Recipe Details
Ingredients
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1poundcod fillets
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¼cupall-purpose flour
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1egg
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½cuppanko bread crumbs
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¼cupgrated Parmesan cheese
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1tablespoonparsley flakes
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1teaspoonpaprika
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½teaspoonblack pepper
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cooking spray
Cooking Directions
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Preheat an air fryer to 400 degrees F (200 degrees C).
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Pat fish dry with paper towels and cut into 1×3-inch sticks.
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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.
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Coat each fish stick in flour, then dip in beaten egg, and finally coat in seasoned panko mixture.
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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.
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Cook in the preheated air fryer for 5 minutes. Flip fish sticks and cook an additional 5 minutes. Repeat with remaining fish sticks.
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Recipe Tip
You can substitute other white fish fillets, such as tilapia, for the cod if preferred.
Nutrition Facts
| Full Nutrition Label | |
|---|---|
| Servings Per Recipe4 | |
| Calories200 | |
| % Daily Value * | |
| Total Fat 4g |
5% |
| Saturated Fat 2g |
8% |
| Cholesterol 93mg |
31% |
| Sodium 245mg |
11% |
| Total Carbohydrate 17g |
6% |
| Dietary Fiber 1g |
3% |
| Total Sugars 0g |
|
| Protein 26g |
53% |
| Vitamin C 6mg |
6% |
| Calcium 82mg |
6% |
| Iron 1mg |
8% |
| Potassium 506mg |
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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