Description
Enjoy a healthier, low FODMAP, gluten-free version of a British classic comfort food dish with this Low FODMAP Air Fryer Fish and Chips recipe! Serve with homemade low FODMAP tartar sauce and ketchup for an even more delicious meal.
Ingredients
Units
Scale
For the Chips (a.k.a. "Fries):
- 1 pound russet potatoes (about 2 large potatoes), chopped lengthwise into 1/4-inch pieces
- 1 tablespoon garlic-infused olive oil
- 3/4 teaspoon sea salt
- 1/4 teaspoon ground black pepper
For the Fish:
- 3 haddock fillets, thawed if frozen (see notes)
Dredging Station #1:
- 3 tablespoons tapioca flour
- 1/4 teaspoon sea salt
- 1/4 teaspoon ground black pepper
Dredging Station #2:
- 1 large egg
- 1 tablespoon garlic-infused olive oil
Dredging Station #3:
- 3 tablespoons quinoa flour
- 1/2 teaspoon paprika
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
For Cooking:
- Avocado oil cooking spray (or your cooking spray of choice)
Homemade Low FODMAP Condiments (Optional):
Instructions
- Prepare Condiments (Optional): If using them, prepare homemade low FODMAP ketchup and low FODMAP tartar sauce. Set the saucepan of ketchup somewhere to cool and cover and refrigerate tartar sauce until ready to serve.
- Prepare the Chips: Add chopped potatoes to a large bowl. Add garlic-infused olive oil and toss with your hands to coat. Add salt and pepper and toss again to coat. Spray the air fryer basket with avocado oil cooking spray. Add the potatoes to the basket and evenly distribute. Add the air fryer lid to the Instant Pot Duo Crisp* (or put your air fryer basket in your comparable air fryer). Press the "Air Fry" button, set temperature to 400°F, set the timer for 7 minutes, and press the "Start" button (this procedure will differ for other air fryer models - consult your manual). Cook for 21 minutes at 400°F or until the chips are tender and golden brown, tossing the basket every 7 minutes.* Once cooked, pour the chips from the air fryer basket onto a baking sheet and keep them in a place to keep warm, such as an oven set to 200°F.
- Prepare the Fish: Meanwhile, while the chips are cooking, dry the haddock fillets as best you can with paper towels and place on a cutting board. Using a sharp knife, carefully slice the fillets in half lengthwise to make 6 smaller fillets (which I refer to as “mini-fillets.)
- Set up your Dredging Stations: Place 3 medium-sized bowls and a large piece of parchment paper on the countertop. The bowls are your “dredging stations.” To Dredging Station #1, add tapioca flour, ¼ teaspoon of sea salt and ¼ teaspoon pepper, and whisk to combine. To Dredging Station #2, add 1 large egg and oil, and whisk until egg is beaten and the oil is thoroughly mixed in egg. To Dredging Station #3, add quinoa flour, ½ teaspoon paprika, ½ teaspoon sea salt and ¼ teaspoon ground black pepper, and whisk to combine.
- Bread Fish: Using your hands, dredge your mini-fillets, one at a time, first in dredging station #1 with the tapioca flour, then in dredging station #2 with the egg, and finally in dredging station #3 with quinoa flour, gently shaking off the excess flour and egg after each dredge. Place the breaded mini-fillets on the parchment paper as close to the center as possible, leaving some extra space on the sides of the fish. If you have any leftover quinoa flour mixture from dredging station #3, sprinkle it on top of the breaded fillets to cover up any breading holes your fingers may have created while dredging.
- Add Fish to Air Fryer: Follow these instructions very carefully: Spray air fryer basket again with cooking spray. Right before you add them to the air fryer, spray the top side of the fillets with cooking spray while they’re still on the parchment paper (this can get messy but is necessary). Add the fish to the air fryer basket, sprayed side down, alternating the wide end up so that they all fit in the air fryer basket with some room in between. After they’re all in the basket, spray the tops (the unsprayed side) with more cooking spray. Cook for 6 minutes at 400°F, flipping them with a large spatula halfway through.
- Remove Fish from Air Fryer: Using a large spatula (not tongs as the fillets might fall apart), remove cooked fish from air fryer to a serving platter. Using an instant read thermometer, check the temperature of the thickest mini-fillet. Fish must reach an internal temperature of 145°F to be safely consumed. Using oven mitts, retrieve the chips from the oven and add to the serving platter. Serve with low FODMAP tartar sauce and low FODMAP ketchup.
Equipment
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Instant Pot Vortex Plus 10-quart Air Fryer
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- *For the Duo Crisp I typically just set the timer for 7 minutes, ignore the “Turn Food” notification, toss the chips once the 7 minutes is up, and repeat two more times until the chips are cooked.
- Servings: To increase the number of servings to 4, increase quantity of potatoes to 1.5 pounds and double fish ingredients. The chips may need to cook a bit longer, and the fish will need to cook in 2 batches. Add the first batch of fish to the baking sheet in the oven with the chips to keep warm.
- Haddock: full haddock fillets, either fresh or thawed if frozen, are best for this recipe. Sometimes frozen fish comes in large, thick, chunky portions. I don't find that these chunky portions work well as they do not fit well in the air fryer, and it's hard to get them to cook evenly along with thinner fillets. I also found that cod does not hold together as well as haddock in the air fryer.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Air Fryer
- Cuisine: British
