COD - Breaded Fish with Dijon (Actifry)

By Unblond1

Ingredients

• 2 thick cod fillets (I used cod from Tarini's) about 8 ounces
• 1 egg
• regular or wholegrain Dijon
• all purpose flour
• 1/4 cup panko
• 1/2 tablespoon olive or canola oil

Details

Servings 2

Preparation

Step 1

Cut the fish into large sticks and brush each piece with the mustard and season to taste with salt and pepper.

Beat the egg with a teaspoon of mustard and a dash of water.

Coat each fish stick in the flour then dip in the eggs and roll in the breadcrumbs.

Dip a second time in the egg mixture and again in the breadcrumbs.

Place on a parchment-lined sheet for at least one hour before cooking.

Drizzle the oil over the bottom of the Actifry pan (WITHOUT the paddle) and evenly distribute the fish sticks over the oil.

Close the lid and leave to cook for 26 minutes. (Check halfway through to see if they need turning, it doesn't say so but still)

Serve hot with a tossed green salad and tartar sauce or lemon on the side.

Calories 248.9
Total Fat 7.5 g
Saturated Fat 1.6 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.6 g
Cholesterol 174.9 mg
Sodium 257.2 mg
Potassium 314.0 mg
Total Carbohydrate 11.5 g
Dietary Fiber 1.0 g
Sugars 0.5 g
Protein 30.3 g