20
½ teaspoon (2.5 ml) kosher salt, divided
½ teaspoon (2.5 ml) baking powder
6 ounces (170 g) sparkling water
¾ pound (340 g) cod, cut into 12 finger-length strips
Freshly ground black pepper
1 teaspoon (5 ml) fresh lemon juice
2 teaspoons (10 ml) vegetable or olive oil
1. Place the AirFryer Basket onto the Baking Pan lined with aluminum
foil.
Reserve.
2. Stir the white rice flour, tapioca starch, seafood seasoning,
¼ teaspoon (1 ml) salt, and baking powder together in a medium-size
mixing bowl. Whisk in the sparkling water. Batter should be
somewhat thick (comparable to a pancake batter). Add additional
rice flour if the mixture seems too thin.
3. Season the cod on all sides with the remaining salt, pepper, and
lemon juice.
4. Dip each fish stick into prepared batter. Place on the prepared
AirFry basket and put into freezer for about 30 minutes to firm.
5. Once the fish sticks are firm, remove and discard the aluminum foil.
Coat the fish sticks evenly with the oil.
6. Put into the AirFryer and set to AirFry at 400°F (200°C). AirFry until
golden and crispy, about 12 to 15 minutes. Serve immediately.
Nutritional information per serving:
calories 137 (19% from fat) • carb. 12 g • pro. 16 g • fat 3 g • sat. fat 0 g
chol. 37 mg • sod. 402 mg • calc. 25 mg • fiber 0 g
Chicken Parmesan
You won’t miss the oil in this lighter take on
an Italian-American classic – buon appetito!
Serves 2 to 4 (depending on just how hungry you are!)
Nonstick cooking spray
1 large egg
2 tablespoons (30 ml) buttermilk
½ cup (125 ml) whole-wheat panko breadcrumbs
¼ cup (60 ml) grated Parmigiano-Reggiano cheese
½ teaspoon (2.5 ml) dried oregano
¼ teaspoon (1 ml) garlic powder
½ teaspoon (2.5 ml) Kosher salt
¼ teaspoon (1 ml) freshly ground black pepper
2 boneless, skinless chicken breasts (6 oz. [170 g] each),
pounded to make even, ½-inch thick cutlets
Olive oil for spraying
½ cup (125 ml) homemade or store-bought marinara sauce
3 ounces (85 g) fresh mozzarella cheese, shredded
Fresh basil leaves, torn if large
1. Place the AirFryer Basket onto the Baking Pan and coat with
nonstick cooking spray. Reserve.
2. In a shallow bowl, beat the egg and buttermilk together. In a
separate bowl, mix together the whole-wheat panko breadcrumbs,
Parmigiano-Reggiano, dried oregano, garlic powder, salt and pepper.
Dip chicken cutlets in the egg mixture, dripping any excess back into
the bowl. Then thoroughly dredge each in the breadcrumb mixture.
3. Place the breaded cutlets into the prepared AirFryer Basket. Lightly
spray each side with olive oil. Set to Bake at 400°F (200°C). Bake
the chicken, flipping halfway through the cooking time, until nicely
browned and the internal temperature reaches 165°F, about 10 to
15 minutes.
4. Spoon ¼ cup (60 ml) of marinara sauce onto the top of each cutlet
and sprinkle with the mozzarella cheese. Put the pan back into the
AirFryer and set to Broil at 450°F (230°C) and broil until brown and
bubbly, about 2 minutes.
5. Garnish with fresh basil leaves. Serve immediately.
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