Low FODMAP Air Fryer Fish and Chips (Gluten-Free)

With this Low FODMAP Air Fryer Fish and Chips recipe, you can savour a healthy, gluten-free, low FODMAP take on a traditional British comfort food dish! For an even more delectable supper, serve with homemade low-FODMAPS tartar sauce and ketchup.

Ingredients:

1. One pound of russet potatoes, or roughly two large potatoes, cut into ¼-inch pieces lengthwise
2. One tablespoon olive oil infused with garlic
3. One-half teaspoon of sea salt
4. ¼ teaspoon of black pepper
5. three haddock fillets  thawed if frozen

Regarding the Fish:

First Dredge Station:

1. 3 Tbsp Tapioca Flour
2. One-half teaspoon of sea salt
3. ¼ teaspoon of black pepper, ground

Station #2 for Dredging:

1. One big egg
2. One tablespoon olive oil infused with garlic

Dredging Station #3:

1. ½ teaspoon paprika
2. 3 tablespoons of quinoa flour
3. One-half teaspoon sea salt
4. one-half teaspoon crushed black pepper

Instructions:

1. Prepare Condiments (Optional): Make your own low-FODMAPS ketchup and low-FODMAPS tartar sauce if you plan to use them. Place the ketchup saucepan somewhere cool, cover it, and store the tartar sauce in the refrigerator until you’re ready to serve it.
2. To make the chips: cut the potatoes and place them in a big bowl. Add the olive oil infused with garlic and coat with your hands. To coat, add salt and pepper and toss once more. Apply cooking spray containing avocado oil to the air fryer basket. Evenly distribute the potatoes after adding them to the basket. Put the Instant Pot Duo Crisp* air fryer lid on (or place your air fryer basket in a similar air fryer). push the “Air Fry” button, then adjust the temperature to 400°F, set a 7-minute timer, and push the “Start” button (other air fryer models may require a different process; please refer to your handbook for details). Toss the basket every 7 minutes and cook for 21 minutes at 400°F, or until the chips are soft and golden brown.After cooking, transfer the chips from the air fryer basket to a baking sheet and place them in a heated oven (200°F).
3. prepare the fish:As the chips are frying, prepare the fish by patting the haddock fillets dry with paper towels and transferring them to a chopping board. Cut the fillets in half lengthwise with a sharp knife to create six tiny fillets, or what I call “mini-fillets.”
4. Organise your Dredge Stations: Arrange a large piece of parchment paper and three medium-sized bowls on the countertop. These are your “dredging stations”—the bowls. Whisk together the tapioca flour, ¼ teaspoon sea salt, and ¼ teaspoon pepper at Dredging Station #1. Add one big egg and oil to Dredging Station #2. Whisk the mixture until the oil is well combined with the egg and the egg is beaten. Add ½ teaspoon paprika, ½ teaspoon sea salt, ¼ teaspoon ground black pepper, and quinoa flour to Dredging Station #3. Whisk to mix.
5. Bread Fish: Dredge each mini-fillet individually with your hands, first in station #1’s tapioca flour, then in station #2’s egg, and lastly in station #3’s quinoa flour. Gently shake off any extra flour or egg after each dredging. Leaving some additional room on the sides of the fish, place the breaded mini-fillets on the parchment paper as close to the centre as you can. To cover up any breading holes your fingers may have made during dredging, sprinkle any remaining quinoa flour mixture from dredging station #3 over the top of the breaded fillets.
6. Add Fish to Air Fryer: Pay close attention to these directions: Apply cooking spray to the air fryer basket once more. Cooking spray should be applied to the top side of the fillets while they are still on the parchment paper, just before you put them in the air fryer (this can become messy but is required). To ensure that there is space for each fish in the air fryer basket, place the sprayed side down first and then alternate the wide end up. Once all of them are in the basket, give the tops—the side that hasn’t been sprayed—one last coat of cooking spray. Bake at 400° for 6 minutes, turning them over with a broad spatula halfway through.
7. Fish Removal from Air Fryer: Transfer cooked fish from the air fryer to a serving tray using a broad spatula (do not use tongs as the fillets may break). Check the thickest mini-fillet’s temperature using an instant read thermometer. For fish to be safely ingested, its internal temperature must reach 145°F. Take out the chips from the oven and place them on the serving platter while wearing oven mitts. Accompany with low-FODMAPS ketchup and tartar sauce.

Notes:

1. *I usually just set the timer for seven minutes for the Duo Crisp, disregard the “Turn Food” alert, toss the chips after the allotted time, and repeat twice more until the chips are done.
2. Servings: To make 4 servings, add 1.5 pounds of potatoes and twice the amount of fish components. The fish will need to fry in two batches and the chips might need to cook for a little while longer. To keep warm, place the first batch of fish on the baking sheet in the oven with the chips.
3. Haddock: For this recipe, whole haddock fillets work best when they are either fresh or, if frozen, thawed. Large, thick, chunky chunks of frozen fish can occasionally be found. These bulky pieces don’t work well in my opinion because they don’t fit in the air fryer well and are difficult to cook evenly when combined with thinner fillets. Additionally, I discovered that haddock holds together better in the air fryer than cod did.

Nutrition Facts: