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 .
