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Crispy air fryer fish stick dipped in creamy tartar sauce, a high protein snack

Air Fryer Fish Sticks

These air fryer fish sticks get 31 grams of protein per serving from a full pound of fresh cod, breaded in panko, parmesan, and smoked paprika for real crunch. They crisp up at 400°F in the air fryer without a deep fryer or any oil, and they come with a lemon dijon tartar sauce made from plain Greek yogurt. A high protein, macro friendly dinner that takes about 25 minutes start to finish.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 260
Ingredients Method

Ingredients
  

Fish Sticks:
  • 1 lb cod fillets cut into 1-inch strips
  • 1/3 cup flour
  • 2 large eggs
  • 2 teaspoons dijon mustard
  • 1 tablespoon lemon juice
  • 1 cup panko breadcrumbs
  • 2 tablespoons grated parmesan
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cayenne optional
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
Tartar Sauce:
  • 1/2 cup plain non-fat greek yogurt
  • 2 tablespoons dill pickles drained and chopped
  • 2 tablespoons capers drained and chopped
  • 1/2 shallot diced
  • 2 teaspoons lemon juice
  • 1 teaspoon dijon mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Directions
 

  1. Pat your cod dry with paper towels and cut it into 1-inch wide sticks.
  2. Take out three bowls to set up your dredging station.
  3. Add your flour into the first bowl.
  4. Add your eggs along with the dijon mustard and lemon juice into the second bowl. Whisk them together.
  5. Add your panko breadcrumbs, parmesan and all of the seasonings into the third bowl. Mix them together.
  6. Dredge each fish stick in the flour first, then the egg mixture, then the panko mixture, pressing gently so it sticks.
  7. Preheat your air fryer on 400°F for 5 minutes.
  8. Arrange your breaded fish sticks in a single layer in the basket, leaving space between the pieces. Don't overcrowd the basket and cook in multiple batches if needed. Air fry on 400°F for 8 to 10 minutes, flipping halfway through, until golden and they reach an internal temperature of 145°F.
  9. Let them rest for 2 to 3 minutes before serving.
  10. Take out a bowl to mix your tartar sauce.
  11. Add all of the ingredients for the tartar sauce into the bowl and mix everything together.
  12. This is optional, but it's recommended that you chill the sauce in the fridge for at least 15 minutes to let the flavors meld.
  13. Serve your fish sticks with the tartar sauce.