Recipes | Freezes Well

Air-Fryer Low FODMAP Gluten-Free Fish Sticks

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Do you think fish sticks only come in a box from the supermarket freezer aisle? Our Air-Fryer Low FODMAP Gluten-Free Fish Sticks are going to be an eye-opener! You do need an air fryer for this recipe, but we know many of you do have this appliance and have been asking for recipes. These fish sticks are coated with crushed potato chips! It doesn’t get crunchier or more delectable than that. Perfect with our Low FODMAP Tartar Sauce. All in less than 30 minutes!

overhead air fryer low FODMAP fish sticks on marbled background and brown plate
How can you resist these crunchy, flakey, moist fish sticks?

If you haven’t unpacked your air fryer yet and have been wondering what to do with it – other than cooking frozen French fries, then this recipe is a perfect place to start.

closeup of air fryer low FODMAP fish sticks on marbled background and brown plate
You can see the CRUNCH provided by the crushed potato chip coating.
Which Air Fryer Is Best?

Part of this answer is going to come down to a few questions only you can answer, such as how much counter space you have, whether you want a multi-use appliance, etc.
 
In the Test Kitchen we use a Philips Avance Collection XXL Digital Twin Turbo Airfryer. My friend Bruce & Mark literally wrote the bible on air frying and they are appliance gurus. I asked them to make a recommendation and the best piece of advice that they gave me was “bigger is better”.
 
The #1 limitation with many air fryers is the cooking surface. You will always want to arrange your food in such a way so that it is not touching, and some air fryers are so small that you can only do maybe 4 mozzarella sticks at a time. This might be fine if you are a family of one but understand the limitations.
 
For a multi-use appliance, I like the Cuisinart Convection Toaster Oven Airfryer very much.
 

Which Fish Makes The Best Fish Sticks?

I really like using cod. It is sturdy and I never have issue with the pieces falling apart. That said, while flounder is a tad flat, I love its flavor. You can really choose from so many white fleshed fish such as cod, halibut, tilapia, catfish, haddock or flounder.

Can I Use Frozen Fish?

You can – although we do like using fresh fish best. If you use frozen please make sure to thaw completely and then give it a good pat down with paper towels. Dry it off as much as you can.

 Can I Freeze The Finished Fish Sticks?

You can. I like to freeze them – uncooked – spread out on a sheet pan, then you can place them in an airtight container. You might lose some chip coating; try to take special care of them to minimize this. You can then cook directly from their frozen state at the same temperature, but they will probably take at least 15 minutes.

Which is Better, Potato Starch Or Cornstarch?

Well, define better? You probably have cornstarch in your pantry, and it works just fine. I am partial to the potato starch. It ups the potato quotient, which is obviously a big part of this dish due to the crushed potato chips. Try it! I think you will love it. It adds a thin coating that helps to create the super crunchy textures along with the beaten egg and crushed potato chips.

Are Potato Chips Low FODMAP?

Classic potato chips, with an ingredient list of potatoes, oil and salt, are low FODMAP. It is very easy to find potato chips with  this kind of ingredient list. For these low FODMAP fish sticks I do like to use a thicker, sturdy chip, such as Cape Cod Potato Chips or Deep River.
 
You could get creative and try different flavors of potato chips. Just keep an eye out for high FODMAP ingredients like onion and garlic.

And remember, potato chips are high in fat, which can be an IBS trigger for some.

What Should I Serve Fish Sticks With?

We like our crunchy Air-Fryer Low FODMAP Fish Sticks with Low FODMAP Tartar Sauce and aside of vinegary coleslaw! It cuts the richness.

vertical image of air fryer low FODMAP fish sticks on marbled background and brown plate

How To Make Air-Fryer Low FODMAP Fish Sticks

Preheat air fryer to 400°F (200°C). Preheat oven to 200°F (95°C) with an empty sheet pan topped with a rack in the oven.

Place potato starch in a wide bowl to the left of your work surface. Have well beaten eggs in a separate bowl and place to the right of the potato starch. To the right of the eggs place the crushed potato chips in a wide bowl.

set up for making fish sticks- left to right in glass bowls, potato starch, beaten eggs and crushed potato chips

Below is a closeup of how fine the potato chips should be.

using fingers to show how finely crushed potato chips are in a glass bowl

Have a rack set over a half-sheet pan to the very far right.

Take your fish pieces, one at a time, and dip in the potato starch, turning to coat evenly. Shake excess back into bowl. Now dip in well-beaten eggs to coat on all sides, then dip in finely crushed potato chips, again coating evenly. Use your dry hand to help press the chips to adhere if necessary. Set aside on rack and repeat with remaining pieces of fish.

Place the coated fish in the fryer basket, evenly spaced out; you will have to do batches. Air fry, undisturbed, for 11 minutes or until golden brown. Keep warm in oven as you continue to air-fry until they are all cooked. Serve with lemon wedges and Low FODMAP Tartar Sauce on the side for dipping. Serve with a side of vinegary coleslaw.

air fryer low FODMAP fish sticks on marbled background and brown plate
Don’t forget the Low FODMAP Tartar Sauce. It only takes 5-minutes to make.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
  • Mayonnaise: Both Monash University and FODMAP Friendly have lab tested mayonnaise. Monash has also tested a low fat version. They all agree that a low FODMAP serving size is 40 g or 2 Australian tablespoons (for low fat, too). Some mayonnaise can contain natural flavors that are derived from onion and/or garlic. Neither of the certifying bodies has told us if the mayonnaise they tested did or did not contain such ingredients. Certainly if garlic or onion are listed as line items on the label, you might look for a different brand.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

overhead air fryer low FODMAP fish sticks on marbled background and brown plate
5 from 1 vote

Air-Fryer Low FODMAP Gluten-Free Fish Sticks

Do you think fish sticks only come in a box from the supermarket freezer aisle? Our Air-Fryer Low FODMAP Gluten- Free Fish Sticks are going to be an eye-opener! You do need an air fryer for this recipe, but we know many of you do have this appliance and have been asking for recipes. These fish sticks are coated with crushed potato chips! It doesn’t get crunchier or more delectable than that. Perfect with our Low FODMAP Tartar Sauce. All in less than 30 minutes!

Makes: 4 Servings
Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Preheat air fryer to 400°F (200°C). Preheat oven to 200°F (95°C) with an empty sheet pan topped with a rack in the oven.
  2. Place potato starch in a wide bowl to the left of your work surface. Have well beaten eggs in a separate bowl and place to the right of the potato starch. To the right of the eggs place the crushed potato chips in a wide bowl. Have a rack set over a half-sheet pan to the very far right.
  3. Take your fish pieces, one at a time, and dip in the potato starch, turning to coat evenly. Shake excess back into bowl. Now dip in well-beaten eggs to coat on all sides, then dip in finely crushed potato chips, again coating evenly. Use your dry hand to help press the chips to adhere if necessary. Set aside on rack and repeat with remaining pieces of fish.
  4. Place the coated fish in the fryer basket, evenly spaced out; you will have to do batches. Air fry, undisturbed, for 11 minutes or until golden brown. Keep warm in oven as you continue to air-fry until they are all cooked. Serve with lemon wedges and the Low FODMAP Tartar Sauce on the side for dipping. Serve with a side of vinegary coleslaw.

Notes:

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
  • Mayonnaise: Both Monash University and FODMAP Friendly have lab tested mayonnaise. Monash has also tested a low fat version. They all agree that a low FODMAP serving size is 40 g or 2 Australian tablespoons (for low fat, too). Some mayonnaise can contain natural flavors that are derived from onion and/or garlic. Neither of the certifying bodies has told us if the mayonnaise they tested did or did not contain such ingredients. Certainly if garlic or onion are listed as line items on the label, you might look for a different brand.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner, lunch
Cuisine: American

Nutrition

Calories: 616kcal | Carbohydrates: 54g | Protein: 28g | Fat: 37g | Cholesterol: 48mg | Sodium: 30mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.