Air Fried Filet-O-Fish

Yield: 4 servings | Per serving: 198 calories | 26g protein | 5g fat | 16g carbs

Don’t get me wrong, I love my burgers, but the Filet-O-Fish is a classic fast-food favorite. This is my healthier and simple take of this satisfying sandwich. Whether you're craving a quick meal or trying to recreate a fast-food staple at home, this recipe is perfect for a busy weeknight or a fun weekend cooking project. ✌️

filet-o-fish sandwich with cheese and tartar sauce

WHAT IS A FILET-O-FISH?

The classic McDonald's Filet-o-Fish features a crispy air fried, yet tender, lightly breaded fish fillet, served with a creamy tartar sauce and a slice of American cheese, all packaged between a soft, toasted bun. But did you know that the McDonald's version is 380 calories with 16 grams of protein for 1 filet-o-fish sandwich? My take on this recipe is only 196 calories for 26 grams of protein!

INGREDIENTS

TO PREPARE THE FISH

Cod: You can use any white fish but I like using cod because it generally has higher protein. It doesn't matter if you use fresh or frozen cod. The most important thing is to make sure you pat the fish thoroughly with a paper towel before seasoning and breading so that the seasoning sticks and the Panko doesn't get soggy.

Panko crumbs: This is used as the breading for your Filet-o-Fish that will give you that nice crisp exterior. You can use any brand of preference.

American cheese: I like using Velveeta Slices since it's generally the lowest calorie one.

Keto buns: I use Culture Keto Buns for my burger/sandwich buns. (Note, I added the link here so you can see what it looks like, but it's actually much cheaper to buy it in grocery stores!)

Salt & black pepper: To season the fish!

Egg whites: You can use actual egg whites from real eggs, but I tend to use the Egg Beaters brand of egg whites because it has better texture.

TO PREPARE THE TARTAR SAUCE

Light mayonnaise: Light mayonnaise is 35 calories for 1 tablespoon, whereas regular mayonnaise is 100 calories for 1 tablespoon. You could also use Miracle Whip Light Dressing which is 20 calories for 1 tablespoon.

Greek yogurt: The Greek yogurt gives the tartar sauce a nice tangy flavor and with added protein! Use plain fat-free Greek yogurt - do not use flavored yogurt!

Dill: Dill gives the sauce a nice fresh and slightly tangy taste.

Salt & black pepper: To season the sauce.

Zero-calorie sweetener: I like to use Splenda but feel free to use your zero-calorie sweetener of choice.

Relish or sweet relish: This is key for a classic tartar sauce!

FREQUENTLY ASKED QUESTIONS

Can I use an oven to cook the fish?

The fish will come out dry if cooked in the oven, which is why I prefer to use an air fryer.

Can I just buy tartar sauce instead?

Sure! The macros might be slightly different, but that's okay!

Can I store it and reheat it?

It's better to store it uncooked and frozen, and then reheat in the air fryer. If the fish is already cooked, it's better to eat it on the same day, otherwise it will get soggy if you stored it in the fridge and then reheated it.