Crispy Air Fryer Fish with Sweet Potato Fries & Lemon Dill Sauce
This Crispy Fish & Sweet Potato Fries recipe pairs flaky air-fried cod or haddock with golden roasted sweet potato fries and a creamy lemon dill sauce for a lighter take on classic fish and chips. Pescatarian and high-protein, it’s a satisfying, balanced dinner made without any deep frying.
- Suitable for diets:
- High-Protein
- Mediterranean
- Pescatarian
Servings:
Why Diabetes Friendly?
- Lean Protein: Each serving starts with approximately 150 g of cod or haddock before cooking. Fish supplies substantial protein, which helps create a more balanced meal alongside the carbohydrate-containing sweet potatoes.
- Controlled Carbohydrates: Sweet potatoes and oats are the primary carbohydrate sources rather than a large refined-flour batter. Exact carbohydrate amounts depend on the specific ingredients and final portion sizes.
- Fibre-Rich Sides: Sweet potatoes contribute dietary fibre, and the oat and almond coating adds additional fibre. Optional cabbage slaw can add more non-starchy vegetables and fibre to the plate.
- Minimal Added Oil: The fish is air-fried with cooking spray or just 1 teaspoon of olive oil instead of being deep-fried.
- Protein-Rich Sauce: Plain Greek yogurt replaces a mayonnaise-heavy or sweetened dipping sauce and contributes additional protein.
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Equipment
- Air fryer
- Large baking sheet
- Shallow Plate
- mixing bowls (1 medium and 1 small)
Ingredients
Sweet potato fries
- sweet potatoes (cut into thin fries (about 2 large or 2 medium)) 600 grams
- olive oil 1 tablespoon
- smoked paprika ½ teaspoon
- garlic powder ¼ teaspoon
- black pepper ¼ teaspoon
Crispy fish
- cod or haddock (cut into 4 portions (4 fillets, about 5.3 oz each)) 600 grams
- egg (beaten) 1
- almond flour ⅓ cup
- oats (plain, finely crushed ) ⅓ cup
- paprika 1 teaspoon
- garlic powder ½ teaspoon
- dried dill ½ teaspoon
- olive oil (or cooking spray) 1 teaspoon
Lemon dill sauce
- Greek yogurt (plain) ½ cup
- Dijon mustard 1 teaspoon
- lemon juice 1 teaspoon
- dill (chopped or ¼ teaspoon dried dill) 1 teaspoon
To serve
- Lemon wedges
- Cabbage slaw (optional)
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Cooking Tips
- Cut Fries Evenly: Cut the sweet potatoes into similarly sized thin fries so they cook at the same rate. Avoid overcrowding the baking sheet, which can cause them to steam rather than brown.
- Crush Oats Finely: Process or crush the oats until they resemble coarse crumbs. This helps the coating adhere to the fish and creates a more even crispy exterior.
- Dry Fish Well: Pat the cod or haddock thoroughly dry before dipping it in egg. Removing excess surface moisture helps the almond-oat coating stick and crisp in the air fryer.
- Boost The Fibre: Serve each plate with the optional cabbage slaw or another non-starchy vegetable. Choose a slaw without a sugar-heavy dressing to keep added sugars low.
- Cook In Batches: Leave space around each fish portion in the air fryer. Overcrowding reduces air circulation and can prevent the coating from becoming crisp.
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Instructions
- Heat the oven to 425°F (220°C). Toss the sweet potatoes with olive oil, smoked paprika, garlic powder, and pepper. Spread them in a single layer on a large baking sheet. Roast for 25–30 minutes, flipping halfway through, until tender with browned edges.600 grams sweet potatoes, 1 tablespoon olive oil, ½ teaspoon smoked paprika, ¼ teaspoon garlic powder, ¼ teaspoon black pepper
- Pat the fish dry with paper towel. Mix the almond flour, crushed oats, paprika, garlic powder, and dill on a plate. Dip each piece of fish into the beaten egg, then press it into the coating.600 grams cod or haddock, 1 egg, ⅓ cup almond flour, ⅓ cup oats, 1 teaspoon paprika, ½ teaspoon garlic powder, ½ teaspoon dried dill
- Lightly spray both sides with cooking spray. Air fry at 390°F (200°C) for 10–14 minutes, gently turning halfway through. Cook in batches if needed. The fish is done when it flakes easily and reaches 145°F (63°C) in the thickest part.1 teaspoon olive oil
- Make the sauce. Stir together the Greek yogurt, Dijon, lemon juice, and dill.½ cup Greek yogurt, 1 teaspoon Dijon mustard, 1 teaspoon lemon juice, 1 teaspoon dill
- Serve. Divide the fish and sweet potato fries among four plates. Add the sauce, lemon wedges, and slaw if using.Lemon wedges, Cabbage slaw
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Notes
Serving size:
- 1 fish fillet (about 150 grams)
- 1 cup sweet potato fries
- 2 tbsp lemon dill sauce
FAQ
- What fish works best for this recipe? Cod and haddock are both specified and work well because their mild flavour and firm, flaky flesh complement the crispy almond-oat coating. Use four roughly equal portions so they cook at a similar rate.
- Can I make this recipe gluten-free? The ingredients are close to gluten-free as written, but oats can be exposed to gluten during processing. Use oats specifically labelled or certified gluten-free and verify packaged ingredients such as Dijon mustard if gluten avoidance is required.
- Can I lower the carbohydrate content? The sweet potatoes and oats provide most of the recipe's carbohydrates. A smaller portion of fries paired with a larger serving of non-starchy cabbage slaw or vegetables would reduce carbohydrates per plate without changing the fish portion.
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Nutrition
Per serving
Calories: 406.8kcal
Carbohydrates: 38.8g
Fiber: 6.6g
Sugar: 7.7g
Fat: 11.9g
Saturated Fat: 1.6g
Trans Fat: 0.01g
Protein: 36.2g
Nutrition Facts
Crispy Air Fryer Fish with Sweet Potato Fries & Lemon Dill Sauce
Amount per Serving
Calories
406.8
% Daily Value*
Fat
11.9
g
18
%
Saturated Fat
1.6
g
10
%
Trans Fat
0.01
g
Cholesterol
106.7
mg
36
%
Sodium
203.5
mg
9
%
Potassium
1232.9
mg
35
%
Carbohydrates
38.8
g
13
%
Fiber
6.6
g
28
%
Sugar
7.7
g
9
%
Protein
36.2
g
72
%
Vitamin C
5.7
mg
7
%
Vitamin D
1.6
µg
11
%
Calcium
131.9
mg
13
%
Iron
2.6
mg
14
%
Magnesium
102.1
mg
26
%
Zinc
1.7
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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