Perfect Breaded Air Fried Fish Filets

It's the second week of July and I'm feeling the heat. While I love the scalding, golden rays of the sun I don't like its smoldering effects in the kitchen. Watching hot oil sizzle in a skillet on a hot summer day makes me feel like I'm on fire. On days like today I forego the oven and the skillet and opt for the air fryer instead. This fish is delectable! It's so flavorful and crunchy. It's speedy to make too.  It only takes moments to mix up and minutes to "fry". 

Speaking of frying, the air fryer does a great job of making this classic meal a little healthier because it uses less oil but it's no less enjoyable. Fish is also high in protein, low in calories and easy to access at most grocery stores.

I use flounder filets because they are a very mild tasting fish and I grew up on them. Breading the fish is a great way of disguising its taste for children, not that flounder is fishy tasting, but as a child I was loath to eat it unless it was breaded. 

ALTERNATIVE COOKING METHOD

If you prefer, you can certainly heat some oil in a pan and shallow fry these until golden.  

ALTERNATIVE INGREDIENT

I use something called "Louisiana Seasoned Fish" in my breading. It adds crunch and extra flavor. It's usually found near the fresh seafood section of the grocery store. I highly recommend it! It's great for all kinds of breaded seafood, not just flounder. I use it for breaded shrimp also. 

If you can't locate it, use some cajun seasoning and cornmeal in place of it.

MAKE AHEAD

Double or triple the recipe. Then refrigerate for 2 weeks or freeze for up to three months. No need to thaw if frozen. Just pour out what you need an proceed with the recipe.

RECIPE

Coats 1/2 lb of fish. For 1 lb of fish, the scaled recipe proceeds this one.

Makes 81 grams
Per gram: 3 calories, .1 total fat, .6 carbs, .1 protein per gram
(To calculate macros, put a plate on a scale, select tare and pour the breading you think you need. Once fish is breaded, weigh the leftover breading and calculate what you've used)

For macros on Loseit: Fish Fry Breading / NJFoodventure

30g Italian seasoned breadcrumbs
28g Panko
10g Louisiana Seasoned Fish Fry breading
8g grated pecorino Romano cheese
1/2 teaspoon dried parsley
1 3/4 tsp dried basil

Combine all the ingredients. Dip fish in a beaten egg beaten with a drop of water, then in coating. Spray air fryer basket with avocado cooking spray. Air fry at 400F for approximately 7 minutes*, flipping halfway. 

*time varies based on thickness of fish and air fryer model. My filets are very thin flounder. Once the size is golden I flip and cook until fish is firm and flaky. Cut into a cooked filet to test for doneness. 

For 1lb

60g Italian seasoned breadcrumbs
56g Panko
20g Louisiana Seasoned Fish Fry breading
16g grated pecorino Romano cheese
1 teaspoon dried parsley
3 1/2 tsps dried basil