Comfort food can still be healthy! These super tasty Fish Finger Sandwiches are lightly coated in breadcrumbs and then air fried for a crunchy coating!
I’ve written quite a bit this January about healthy eating as a family, along with meal planning to keep our household food bills down and reduce our waste too. So when the lovely people from Froothie got in touch to see if I wanted to try out their new Optimum HealthyFry Air FryerI absolutely jumped at the chance.
Air fryers have been quite popular over the past couple of years and I can see why. The prospect of being able to make so many different types of food with little or no oil is very tempting, especially at this time of year when everyone is trying to cut down after the excess of Christmas!
I found the Optimum HealthyFry really easy to use. It has a digital touch screen to operate which is simple but with several different functions. They are pre-set temperatures and cooking times for popular foods such as chips, potato wedges and fish but you can also manually set these too.
The cooking basket is large (a 2.5 litre capacity) but the whole machine is relatively light, weighing just over 5kg.
One worry I had about air fryers was having a hot appliance on the counter. With young children I have to have eyes on the back of my head at the best of times but I am always very conscious of potential dangers in the kitchen. I was really pleased that the Optimum HealthyFry was not overly hot to touch. The sides of the machine in particular get quite warm when the machine is running but not hot enough to burn little hands if they happened to reach up and touch it.
This week I made these delicious Fish Finger Sandwiches or Baps using the HealthyFry. Despite using only a few sprays of oil they fish was as crispy as it might have been had it been pan fried. I’ve also used the HealthyFry to make potato wedges and sweet potato fries and they turned out really well too. The Optimum HealthyFry is currently on sale for £129.
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★★★★★ 5 from 6 reviews
Author:Ciara Attwell @ My Fussy Eater
Prep Time:5 mins
Cook Time:15 mins
Total Time:20 minutes
Yield:41x
Category:Main Meal
Method:Air Fried
Cuisine:British
Print Recipe
Description
These super tasty Fish Finger Sandwiches are lightly coated in breadcrumbs and then air fried for a crunchy coating!
Ingredients
4 small cod fillets (skin removed)
salt and pepper
2 tbsp flour
40g dried breadcrumbs
spray oil
250g frozen peas
1 tbsp creme fraiche or greek yogurt
10–12 capers
squeeze of lemon juice
4 bread rolls or 8 small slices of bread
Instructions
Pre-heat the Optimum HealthyFry Air Fryer.
Take each of the cod fillets, season with salt and pepper and lightly dust in the flour. Then roll quickly in the breadcrumbs. The idea is to get a light coating of breadcrumbs on the fish rather than a thick layer. Repeat with each cod fillet.
Add a few sprays of oil spray to the bottom of the fryer basket. Place the cod fillets on top and cook on the fish setting (200c) for 15 mins.
Whilst the fish is cooking, cook the peas in boiling water for a couple of minutes on the hob or in the microwave. Drain and then add to a blender with the creme fraiche, capers and lemon juice to taste. Blitz until combined.
Once the fish has cooked, remove it from the HealthyFry Air Fryer and start layering your sandwich with the bread, fish and pea puree. You can also add lettuce, tartar sauce and any other of your favourite toppings!
Disclosure: I haven’t been paid to write this post but as a Froothie Ambassador I have received the HealthyFry machine in return for writing this review. As always however, all thoughts and opinions are honest and are my own.
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Instructions: 230ºC, Fan 210ºC, Gas Mark 8, 12-15 Mins- Pre-heat the oven. - Place on a baking tray in the top part of the oven. - Turn over halfway through cooking. - Cook until crisp and golden.
Frozen fish offers the convenience of being ready to cook at any moment without even thawing. Just like you can easily cook frozen chicken breasts in your air fryer, you can also prepare fish from frozen, achieving a tender and flavorful meal with minimal effort.
Are air fryer fish sticks healthy? Because you're skipping the traditional deep frying option, they turn out pretty healthy! They're packed with protein, as well as omega-3s, making them a great option for families for a quick healthy dinner. Not to mention a great way to introduce kids to seafood!
Pour enough oil into a wide frying pan to just cover the base, and put on a medium to high heat until shimmering. Add the fish fingers and cook for about two to three minutes until golden, then turn and do the same on the other side. Just before they're ready, add the butter and swirl the pan to melt.
Are fish fingers healthy? Fish fingers are coated and usually fried, so aren't the healthiest way to eat fish. They tend to have amber traffic lights for salt and fat, which means we should eat them in moderation.
A standard portion of our fish fingers is about 4 for an adult, and 2 or 3 for a child. Every type of fish finger in the Birds Eye range comes in at under 280 calories per adult portion, and that's about the same as most good-quality fish fingers.
The Protein: Adding a good source of protein is essential when it comes to creating healthy family meals. Our Omega-3 fish fingers are a great choice of quality protein and are an easy way to get your family towards your recommended two portions of fish per week.
Read the package. If you look closely, many of them say, in small print “Fully cooked”. If this is the case, it is safe to eat them straight out of the package, though if they are still frozen it can be hard on your teeth.
Preheat your grill to a medium heat. Place your fish fingers on a baking tray, directly underneath the grill. Turn over occasionally. Cook until crisp and golden for that ultimate crunch!*
How do you know when these Fish Fingers are cooked? You should cook your Fish Fingers for 30 minutes or until golden brown. Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
The great news about air fryers is that you can use foil along with parchment paper to cook your food in an air fryer. Just remember that if it's safe and effective to use in a conventional oven, it will work just fine in an air fryer.
Air Fryer Frozen Fish is an absolute game-changer! It's easy, fast, and delicious. No need to thaw your fillet - this recipe goes from frozen to delicious in 10 minutes! Use your own spices or the ones I used and let's get to making this healthy quick recipe.
Yes, you can! In fact, cooking frozen fish in your air fryer is extremely simple and quick. You can cook frozen fish filets in under 15 minutes, directly from frozen, without needing to wait for the filets to thaw, making for the perfect, quick weeknight meal.
Oven Cook: Pre-heat oven to 220c. Place on a baking tray and bake in the upper part of the oven for 18-20 mins. Grill: Grill for 8-10 mins at a medium to high setting until golden brown, turning occasionally. Deep fry: Pre-heat oil to 180C and fry for 4-6mins.
Then put the frozen fish sticks in a single layer in the Air Fryer basket or on the tray. You want to leave enough space between them so they cook evenly. Air fry them at 400 degrees F for 9-10 minutes, flipping fish sticks halfway through. They are done when they are crispy and golden.
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