12/26/22, 2:52 PM
Air Fried Cod – Stay Fit Mom
Air Fried Cod
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SERVINGS
CALORIES
2
182
INGREDIENTS
2 pieces cod (I used Kirkland brand. Each piece was about 5.25oz.)
1/2 cup all purpose flour (60g)
1/2 cup panko bread crumbs (30g)
1/2 cup liquid egg whites
seasoning of choice (I used a Kinder blend seasoning)
salt and pepper to taste
lemon
For the tartar sauce:
2 tablespoons mayo (30g)
2 tablespoons relish (30g)
1 teaspoon dried dill
DIRECTIONS
Preheat your air fryer to 400 degrees, spraying the mesh basket with cooking spray.Pat the
cod as dry as you can with a paper towel and season with a little bit of salt. Place the flour,
panko and egg whites each in separate bowls. Add your seasoning to the flour bowl and mix
well.
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12/26/22, 2:52 PM
Air Fried Cod – Stay Fit Mom
Using one hand, coat the cod pieces one at a time starting with the flour. Then coat with the
egg whites. Lastly, place it into the panko. Using your other (dry) hand, coat the fish in the
panko all over evenly and place into the air fryer basket.
Spray the tops with cooking spray (I used an olive oil spray) and cook until golden brown,
about 10 minutes.
While the fish cooks, stir all the tartar sauce ingredients together and season to taste with
salt.
Serve the fish with a squeeze of lemon and the tartar sauce immediately. Enjoy!
Baking Instructions:
400 degrees 15-20 minutes or until it flakes apart with a fork.
RECIPE NOTE
Tartar Sauce: makes 2 servings
servings size: 2 tablespoons (30g)
50 cals0p / 6c / 3f
NUTRITION
Serving Size
170g
Calories
per serving
Amount/Serving
182
% Daily Value
Protein 19.3 grams
Carbs 21.9 grams
Fat .9 grams
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