Lighter Baked Fish and Chips with Crispy Air-Fried Coating
Lighter air-fried fish and chips with whole wheat batter and sweet potatoes. 85% less oil, 38g protein, same crispy taste.
Ingredients
- 1.75 pounds fresh cod or haddock fillets, patted completely dry
- 1.5 pounds russet potatoes, cut into 0.375-inch thick sticks
- 0.5 pound orange-fleshed sweet potatoes, cut into 0.375-inch thick sticks
- 0.75 cup whole wheat pastry flour
- 0.25 cup all-purpose flour
- 2 tablespoons cornstarch
- 1 tablespoon baking powder
- 0.5 cup plain nonfat Greek yogurt
- 0.5 cup chilled sparkling water
- 1 large egg white
- 3 tablespoons avocado oil or light olive oil, divided
- 1.5 teaspoons fine sea salt, plus more for seasoning
- 0.5 teaspoon freshly ground black pepper
- 0.75 teaspoon smoked paprika
- Pinch of cayenne pepper, optional
- 1 fresh lemon, cut into wedges
- Malt vinegar for serving
- Cooking spray for air fryer
Health Scores
Instructions
- 1
Cut russet and sweet potatoes into uniformly-sized sticks approximately 0.375 inches thick, then submerge them in ice water for at least 30 minutes to remove excess starch and help them crisp better during air-frying.
- 2
Drain the soaked potato and sweet potato sticks thoroughly, then pat them completely dry with clean kitchen towels to remove all surface moisture.
- 3
Remove fish fillets from the refrigerator about 10 minutes before cooking and pat them completely dry with paper towels to ensure the batter adheres properly.
- 4
Combine whole wheat pastry flour, all-purpose flour, cornstarch, baking powder, 1 teaspoon salt, black pepper, smoked paprika, and cayenne pepper in a medium mixing bowl.
- 5
Whisk together Greek yogurt, egg white, and chilled sparkling water in a separate bowl until smooth, then fold this mixture into the dry ingredients until you achieve a thick batter with pancake-like consistency.
- 6
Refrigerate the batter for 5 to 10 minutes to allow the baking powder to activate and create a lighter coating.
- 7
Preheat your air fryer to 380°F for at least 5 minutes to ensure even cooking.
- 8
Toss the dried potato and sweet potato sticks with 1.5 tablespoons avocado oil and a light sprinkle of salt in a large bowl, then arrange them in a single layer in the air fryer basket without overlapping.
- 9
Air-fry the potatoes at 380°F for 15 to 18 minutes, shaking the basket every 5 minutes, until they're golden brown and crispy on the edges.
- 10
Transfer the cooked chips to a paper towel-lined plate and season immediately with additional fine sea salt while still steaming hot.
- 11
Dust each fish fillet lightly with a small amount of all-purpose flour, shaking off any excess, then dip it into the cold batter, coating completely on both sides.
- 12
Lightly spray the air fryer basket with cooking spray, then arrange the battered fish fillets in a single layer, spacing them at least 0.5 inches apart.
- 13
Air-fry the fish at 380°F for 12 to 14 minutes, gently turning halfway through cooking, until the coating is deep golden brown and the fish flakes easily with a fork.
- 14
Transfer the cooked fish to a paper towel-lined plate and season immediately with a pinch of salt while still steaming hot.
- 15
Arrange the fish and chips on serving plates, garnish with fresh lemon wedges, and serve immediately with malt vinegar and additional salt on the side.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 2.5 quarts vegetable oil for deep frying | 3 tablespoons avocado oil plus cooking spray for air fryer | Air-frying reduces oil content by 85%, lowering calories and fat while maintaining crispy texture |
| 2 pounds russet potatoes | 1.5 pounds russet potatoes plus 0.5 pound sweet potatoes | Sweet potatoes add fiber, beta-carotene, and reduce glycemic impact while maintaining classic chip texture |
| 1 cup all-purpose flour | 0.75 cup whole wheat pastry flour plus 0.25 cup all-purpose flour | Whole wheat flour adds fiber and protein; pastry variety maintains tender batter structure without heaviness |
| 1.25 cups chilled sparkling water with 1 large egg | 0.5 cup sparkling water plus 0.5 cup plain nonfat Greek yogurt with 1 large egg white | Greek yogurt adds protein and creaminess while reducing simple carbs; egg white maintains binding without extra fat |
| Deep frying at 325°F then 375°F | Air-frying at 380°F throughout | Air-frying achieves same crispiness with 85% less oil and no trans fats from deep frying |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 385 |
| Total Fat | 8g |
| Carbohydrates | 42g |
| Fiber | 6g |
| Protein | 38g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 612 | 385 | 385 |
| Protein | 39g | 38g | 38g |
| Carbs | 54g | 22g | 42g |
| Fat | 24g | 18g | 8g |
| Fiber | 5g | 8g | 6g |
| Sugar | 2g | - | - |
| Health Scores | |||
| Gut Health | 5/10 | 9/10 | 8/10 |
| Anti-Inflammatory | 6/10 | 9/10 | 7/10 |
| Blood Sugar | 6/10 | 9/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
