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!
Ingredients:
- ½ cup (102 g) sifted potato starch or cornstarch
- 2 large eggs, at room temperature, well beaten
- 6- ounces (170 g) (170 g) low FODMAP salted potato chips, finely crushed
- 1- pound (455 g) white fish fillets, cut into pieces about 3-inch by 1-inch (7.5 cm by 2.5 cm) in size, at room temperature, such as cod, halibut, tilapia, catfish, haddock or flounder
- Lemon wedges
- ½ cup (123 g) Low FODMAP Tartar Sauce
Preparation:
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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.
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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.
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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.
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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 1/2 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.
