Craving classic fish fingers but want to keep it keto? These Air Fryer Fish Fingers (From Frozen) deliver all the crunch and flavour you love, without the carbs. Perfect for busy weeknights or a quick lunch, this recipe transforms frozen white fish fillets into golden, crispy fingers using a simple almond flour coating.
Cooking from frozen means no thawing time, making this dish ultra-convenient. The air fryer ensures a perfectly crisp exterior while keeping the fish moist and flaky inside. With just a handful of ingredients and minimal prep, you’ll have a family-friendly meal on the table in under 20 minutes.
Serve with a tangy homemade tartare sauce or a fresh green salad for a satisfying, guilt-free meal that’s high in protein and healthy fats. Whether you’re new to keto or a seasoned pro, these fish fingers are sure to become a regular in your meal rotation.
At a glance
- Time: 15 minutes
- Difficulty: Easy
- Servings: 2
- Cost: Affordable
Macros (per serving)
- Protein: 28 g
- Fat: 18 g
- Carbs: 4 g
- Energy: 290 kcal
Ingredients
- 300g Frozen white fish fillets (e.g., cod, haddock, or pollock)
- 40g Almond flour (for coating)
- 1 large Egg (beaten)
- 20g Parmesan cheese (finely grated)
- 1/2 tsp Paprika (smoked or sweet)
- 1/2 tsp Garlic powder
- 1/4 tsp Salt (or to taste)
- 1/4 tsp Black pepper
- as needed Olive oil spray (for air fryer basket and coating)
Equipment Needed
- Air fryer
- Shallow bowls
- Sharp knife
- Tongs
- Baking parchment (optional)
Steps
- Preheat your air fryer to 200°C for 3 minutes.
- Slice the frozen fish fillets into even finger-sized strips (about 2cm wide).
- In a shallow bowl, combine almond flour, Parmesan, paprika, garlic powder, salt, and pepper.
- Beat the egg in a separate shallow bowl.
- Dip each frozen fish finger first into the beaten egg, then coat thoroughly in the almond flour mixture. Press gently to help the coating stick.
- Lightly spray the air fryer basket with olive oil. Arrange the coated fish fingers in a single layer, leaving space between each.
- Spray the tops of the fish fingers lightly with olive oil.
- Air fry at 200°C for 10–12 minutes, flipping halfway, until golden and crisp. The fish should be opaque and flake easily.
- Serve hot with your favourite keto-friendly dip or side.
Allergens & Swaps
Allergens:
Recipe contains: eggs, fish, dairy, nuts
Potential swaps:
- Almond flour → Ground pork rinds — For a nut-free, crunchy coating.
- Parmesan cheese → Nutritional yeast — For a dairy-free, cheesy flavour.
- Egg → Unsweetened almond milk — For an egg-free version, though coating may be less crisp.
Serving Ideas
- Green salad – adds freshness and crunch.
- Homemade tartare sauce – classic pairing for fish.
- Steamed broccoli – for a warm, nutrient-rich side.
Additional Info
Chefs Tips
- Don’t overcrowd the air fryer basket; cook in batches if needed for maximum crispness.
- Pat fish fingers dry with kitchen paper before coating if there’s any ice on the surface.
- For extra crunch, double-coat by dipping in egg and coating mix twice.
Variations
- Add a pinch of cayenne for a spicy kick.
- Use lemon zest in the coating for a citrusy twist.
- Try with salmon fillets for a richer flavour.
Troubleshooting
- If coating doesn’t stick, press gently and ensure fish is not too icy.
- If fish fingers aren’t crisp, increase air fryer time by 2–3 minutes.
- If fish breaks apart, use firmer fillets and slice carefully while frozen.
Storage & Reheating
Store cooled fish fingers in an airtight container in the fridge for up to 2 days, or freeze for longer storage.
- Fridge: up to 2 days
- Freezer: up to 2 months
- Reheat: Reheat in the air fryer at 180°C for 4–5 minutes until hot and crisp.
Ingredient Spotlight
Almond flour: Keeps the coating low-carb and adds a nutty crunch.
White fish fillets: Lean protein source that cooks quickly from frozen.
Parmesan cheese: Adds savoury depth and helps the coating crisp up.
FAQs
Can I use fresh fish instead of frozen?
Yes, but reduce the air frying time to 7–8 minutes as fresh fish cooks faster than frozen.
What type of fish works best?
Firm white fish like cod, haddock, or pollock hold their shape and work best for fish fingers.
How do I make these nut-free?
Swap almond flour for crushed pork rinds to keep the coating crunchy and keto-friendly.
Can I freeze leftovers?
Yes, cool completely, then freeze in an airtight container for up to 2 months. Reheat in the air fryer for best texture.
What dips go well with keto fish fingers?
Try homemade tartare sauce, garlic mayo, or a squeeze of fresh lemon for extra flavour.
Air Fryer Fish Fingers (From Frozen) – Crispy Keto Dinner in 15 Minutes
Ingredients
- 300g Frozen white fish fillets (e.g., cod, haddock, or pollock)
- 40g Almond flour (for coating)
- 1 large Egg (beaten)
- 20g Parmesan cheese (finely grated)
- 1/2 tsp Paprika (smoked or sweet)
- 1/2 tsp Garlic powder
- 1/4 tsp Salt (or to taste)
- 1/4 tsp Black pepper
- as needed Olive oil spray (for air fryer basket and coating)
Instructions
- Preheat your air fryer to 200°C for 3 minutes.
- Slice the frozen fish fillets into even finger-sized strips (about 2cm wide).
- In a shallow bowl, combine almond flour, Parmesan, paprika, garlic powder, salt, and pepper.
- Beat the egg in a separate shallow bowl.
- Dip each frozen fish finger first into the beaten egg, then coat thoroughly in the almond flour mixture. Press gently to help the coating stick.
- Lightly spray the air fryer basket with olive oil. Arrange the coated fish fingers in a single layer, leaving space between each.
- Spray the tops of the fish fingers lightly with olive oil.
- Air fry at 200°C for 10–12 minutes, flipping halfway, until golden and crisp. The fish should be opaque and flake easily.
- Serve hot with your favourite keto-friendly dip or side.
Allergens & Swaps
Allergens: eggs, fish, dairy, nuts
- Almond flour → Ground pork rinds — For a nut-free, crunchy coating.
- Parmesan cheese → Nutritional yeast — For a dairy-free, cheesy flavour.
- Egg → Unsweetened almond milk — For an egg-free version, though coating may be less crisp.
Nutrition (per serving)
- Protein: 28 g
- Fat: 18 g
- Carbs: 4 g
- Energy: 290 kcal
