Crispy fish between crusty sourdough toast with a delicious homemade dill sauce? Say no more. This low FODMAP air fryer recipe is sure to be a crowd favourite! It’s also so simple to make and comes together in under 30 minutes!
I’m an East Coast gal with an affinity for fish. Battered or breaded haddock is something I grew up on! Traditional fish and chips is often quite oily, which can be a trigger for some folks with IBS. So I wanted to create a lower fat fish recipe for the air fryer that my nutrition clients can enjoy – less oil but still delicious! But not to worry, if you don’t have an air fryer, these low FODMAP fish fillet sandwiches can also be baked in the oven (see note in recipe).
How to Make Crispy Fish – The Low FODMAP Way
While the fish in these low FODMAP sandwiches doesn’t have a thick batter like some pub-style fish and chips, it still has a nice crispiness to each bite. To create this crust, I’ve used panko breadcrumbs. If you’re someone who eats entirely gluten-free, you will need to use gluten-free panko specifically. However, for the low FODMAP diet, regular breadcrumbs are fine. According to Monash University, panko breadcrumbs are low FODMAP up to 1¼ cups. We love using them in various low FODMAP recipes – like our protein-packed mac & cheese or our kale caesar salad.
In order to get the panko to stick to the fish, you’ll first dunk each fillet in an egg wash (whisked egg). This allows more of the breadcrumbs to stick, for the ultimate crispy breading.
When it comes to cooking crispy air fryer fish, it’s all about timing and temperature. White fish cooks quite quickly. It’s important not to cook it too long as it will become dry, but you also want to cook it long enough to get a satisfying crunch. For this recipe, the fish cooks for 4 minutes per side at 400°F. It comes together rather quickly! Perfect for a busy weeknight meal.
Are All Fish Low FODMAP?
Fish of all kinds are low FODMAP because they don’t contain carbohydrates. Tricky-to-digest FODMAPs in foods are types of carbohydrates that often trigger symptoms like bloating, gas, abdominal pain, and bowel upset. You can rest assured that fish doesn’t have any FODMAPs at all. Of course, a lot of marinated fish or breaded fish that we buy at stores and restaurants can have high FODMAP ingredients added to them, like garlic, onion, or wheat flour.
I used haddock for this recipe, as it is an easy, mild fish to work with, but you could use other types of white fish such as:
- Cod
- Halibut
- Tilapia
- Flunder
- Pollock
Since fish is often expensive here in Canada, I often buy frozen fillets (the price tag is generally more reasonable). If you do choose to purchase frozen fish, allow some time for the fish to thaw in the fridge before starting your recipe.
Low FODMAP Panko-Crusted Fish Sandwich (Air Fryer Recipe)
Equipment
- 1 air fryer
Ingredients
Breaded Fish
- 4 haddock fillets (3-4 oz each) or other white fish
- 1 egg whisked
- 1 cup panko breadcrumbs gluten free if necessary
- ½ tsp salt
- cooking oil spray
Homemade Dill Sauce
- ¼ cup lactose-free plain greek yogurt
- ¼ cup mayonnaise
- 2 tbsp fresh dill finely chopped
- 1 tsp lemon juice
For Serving
- 8 slices sourdough bread or gluten free bread
- 4 lettuce leaves
Instructions
Prepare Fish
- Whisk egg in a shallow bowl. In another shallow bowl, combine panko and salt.
- Pat the pieces of fish dry with a paper towel. One at a time, dip each piece of fish into the egg, then the panko. Ensure each side of the fish is well covered. Set aside on a plate.
- Preheat air fryer to 400℉. Spray the basket of the airfryer with a light layer of cooking oil spray. Gently lay fish into the basket in a single layer and spray the tops with oil as well. Cook for 4 minutes, then flip the fish and cook for another 4-5 minutes.
Prepare Dill Sauce
- Add all the sauce ingredients to a small mixing bowl and stir to combine.
Build Your Sandwich
- Lightly toast sourdough bread in the toaster if desired. Spread a generous layer of dill sauce onto one slice of sourdough. Add a fillet of fish and lettuce before adding a second slice of sourdough on top. Serve with your favourite low FODMAP sides!
Notes
Categorized: Feature, Low FODMAP, Lunch
