Healthy Baked Fish Sticks with Lemon Caper Sauce

Lemon Caper Sauce:

1/4 cup fat free plain Greek yogurt
3 tablespoons light mayonnaise
1 tablespoon drained capers
1 tablespoon fresh minced chives
1 teaspoon fresh lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon black pepper

For the Fish Sticks:

cooking spray, I use a mister
1 pound Alaskan skinless cod fillet, about 1-inch thick (thawed if frozen)
3 large egg whites
1 tablespoon Dijon mustard
1/2 lemon, squeezed
1/8 teaspoon paprika
1/4 teaspoon kosher salt
1/8 teaspoon black pepper

For the crumbs:

1 cup plain or gluten-free Panko crumbs
1 1/2 teaspoons Old Bay seasoning
2 teaspoons dried parsley flakes
1/2 teaspoon paprika

OVEN METHOD:

Combine all the ingredients for the dipping sauce in a small bowl; set aside.
Preheat the oven to 450°F and adjust the rack to the center position. Spray a large rimmed baking sheet with oil.
Slice the fish crosswise into 2-inch long strips, about 1-inch wide.
Combine egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.
In a second bowl combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.
Pat fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet.
Spray the top of the fish with oil and bake until the crumbs are golden and the fish is cooked through, about 12 minutes, or until the crumbs are golden and the fish is cooked through.

AIR FRYER METHOD:

Preheat the air fryer to 370°F.
In batches, transfer to the air fryer basket in a single layer and cook until the crumbs are golden and the fish is cooked through, 7 to 8 minutes, turning halfway.

Source: www.skinnytaste.com

Go To Top

Chicken Rollatini/W Sun Dried Tomato Bruchetta, Mozzarella and Spinach

8 thin sliced boneless skinless chicken cutlets, 3 oz each
1/2 cup sun dried tomato bruschetta
1/2 cup part-skim shredded mozzarella
1/2 cup chopped baby spinach
1/4 small red onion, sliced
1/2 cup seasoned breadcrumbs
1/4 cup grated Pecorino Romano cheese, or parmesan
1 lemon, juice of
1 tbsp olive oil
olive oil non-stick spray

Combine breadcrumbs and grated cheese in a shallow bowl.
Combine olive oil, lemon juice, and pepper in another bowl. Preheat air fryer to 400°F.
Place each cutlet on a work surface such as a cutting board and spread 1 tbsp sun-dried tomato bruschetta, 1 tablespoon mozzarella cheese, 1 tbsp spinach leaves and 2 to 3 slices red onion in the center. Roll and place seam side down on a work surface.
Repeat with the remaining chicken.
When finished, dip into the lemon oil mixture, then into the crumb mixture and transfer to a baking sheet.
Spray the top with olive oil spray.

Preheat the air fryer once again to 400°F. Spray both sides of the chicken with oil. Cook, in two batches 12 minutes turning halfway.

Go To Top

Air Fryer Cajun Shrimp Dinner

1 tablespoon Cajun or Creole seasoning
24 (1 pound) cleaned and peeled extra jumbo shrimp
6 ounces fully cooked Turkey/Chicken Andouille sausage or kielbasa*, sliced
1 medium zucchini, 8 ounces, sliced into 1/4-inch thick half moons
1 medium yellow squash, 8 ounces, sliced into 1/4-inch thick half moons
1 large red bell pepper, seeded and cut into thin 1-inch pieces
1/4 teaspoon kosher salt
2 tablespoons olive oil

In a large bowl, combine the Cajun seasoning and shrimp, toss to coat.
Add the sausage, zucchini, squash, bell peppers, and salt and toss with the oil.
Preheat the air fryer 400°F.
In 2 batches (for smaller baskets), transfer the shrimp and vegetables to the air fryer basket and cook 8 minutes, shaking the basket 2 to 3 times.
Set aside, repeat with remaining shrimp and veggies.
Once both batches are cooked, return the first batch to the air fryer and cook 1 minute.

NOTES
Tip: Buy shrimp still frozen and defrost as needed. Most shrimp arrives at stores frozen so you may as well buy it frozen and defrost it as needed so it as fresh as possible. To defrost shrimp, thaw overnight in the refrigerator.
5 Freestyle Points 284 Calories

Go To Top

Air-Fryer Cuban Sandwich Egg Rolls

8 egg roll wrappers
16 slices OSCAR MAYER Deli Fresh Smoked Ham
2 Tbsp. HEINZ Yellow Mustard
4 KRAFT Big Slice Aged Swiss Cheese Slices, cut lengthwise in half
8 CLAUSSEN Kosher Dill Pickle Spears, cut lengthwise in half
1/4 cup oil

Heat air fryer to 400°F.

Place 1 egg roll wrapper on work surface with one corner of wrapper pointed toward you; top evenly with 2 ham slices. Spread ham with about 1 tsp. mustard. Top with 1 cheese piece and 2 pickle pieces. Fold in opposite sides of wrapper, then roll up tightly. Lightly moisten top corner of wrapper with water, then press firmly into egg roll to seal. Repeat with remaining egg roll wrappers and filling.

Spray air fryer basket with cooking spray. Brush egg rolls with oil. Place 4 egg rolls in single layer in prepared basket. Cook 8 to 10 min. or until egg rolls are crisp and golden brown. Repeat with remaining egg rolls. Cut egg rolls in half to serve.

Go To Top

Air Fryer Zucchini Chips

1 cup panko bread crumbs
3/4 cup grated Parmesan cheese
1 medium zucchini, thinly sliced
1 large egg, beaten

Preheat an air fryer to 350° F (175 degrees C) before you begin preparing the zucchini.

Combine panko and Parmesan cheese on a plate. Dip 1 zucchini slice into beaten egg then into panko mixture, pressing to coat. Place zucchini slice on a wire baking rack and repeat with remaining slices. Lightly spray zucchini slices with cooking spray.

Place as many zucchini slices in the air fryer basket as you can without overlapping them.

Cook for 10 minutes. Flip with tongs. Cook for 2 minutes more. Remove from air fryer and repeat with remaining zucchini slices.

Go To Top