Heart-Healthy Crispy Fish Tempura
Elevate your dinner game with this *Heart-Healthy Crispy Fish Tempura*, a lighter twist on the classic dish that's perfect for health-conscious foodies. Featuring tender, flaky cod or haddock fillets enrobed in a golden, airy batter made from whole wheat flour and sparkling water, this recipe combines indulgent texture with wholesome ingredients. The air fryer steps in to deliver irresistibly crispy fish without the need for deep frying, making it low in oil but high in flavor. Seasoned with a hint of black pepper and served with a refreshing squeeze of lemon, it’s an easy, guilt-free meal ready in just 35 minutes. Ideal for family dinners or impressing guests, this heart-healthy fish tempura will have everyone asking for seconds!
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Ingredients
- 4 pieces firm white fish fillets (such as cod or haddock)
- 1 cup whole wheat flour
- 1 tablespoon cornstarch
- 1 teaspoon baking powder
- 1 cup sparkling water, chilled
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 0 olive oil spray
- 1 lemon wedges
Directions
Step 1
Rinse and pat dry the fish fillets with paper towels. Cut into pieces about 2 inches wide.
Step 2
In a mixing bowl, combine whole wheat flour, cornstarch, baking powder, salt, and black pepper.
Step 3
Gradually add the chilled sparkling water to the flour mixture, whisking until you obtain a smooth batter. Be careful not to overmix.
Step 4
Preheat your air fryer to 400°F (200°C).
Step 5
Dip each piece of fish into the batter, allowing any excess to drip off.
Step 6
Lightly spray the basket of the air fryer with olive oil spray to prevent sticking.
Step 7
Place the battered fish in the air fryer basket in a single layer, enusureing they do not touch.
Step 8
Spray the tops of the fish lightly with olive oil spray to help crisp the batter.
Step 9
Cook the fish in the air fryer for 10 minutes, then turn each piece and cook for an additional 5-10 minutes, or until the batter is golden brown and the fish flakes easily with a fork.
Step 10
Serve immediately with lemon wedges for squeezing over the fish.
Nutrition Facts
| Serving size | 785 grams (785.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 777 |
| Total Fat 5.30g | 7% |
| Saturated Fat 0.80g | 4% |
| Cholesterol 172mg | 57% |
| Sodium 1852mg | 81% |
| Total Carbohydrate 97.60g | 35% |
| Dietary Fiber 15.10g | 54% |
| Total Sugars 0.80g | |
| Protein 88.10g | 176% |
| Vitamin D 800IU | 4000% |
| Calcium 92mg | 7% |
| Iron 6mg | 34% |
| Potassium 1707mg | 36% |
Source of Calories