Goudbruin, knapperige visfilette met ‘n sagte, vlokkerige binnekant — sonder die rommel van diepbraai.
Klaar in minder as 15 minute vir ‘n vinnige, gesonde familieaandete.
Porsies: 4 porsies
Pan/Pot: 5 L of groter
Voorbereidingstyd: 10 min
Moeilikheidsgraad: Maklik
BESTANDDELE
• 4 kabeljou- of stokvisfilette (±150–180 g elk)
• DROËBESLAG: 80 g meel, 60 g broodkrummels (panko werk die beste), 5 ml paprika, 5 ml knoffelpoeier, sout en peper
• 2 eiers, geklits met 15 ml melk
• 15 ml sonneblomolie (om oor te spuit voor bak)
• Suurlemoenskywe om te bedien
• Tartaarsous of suurroom-en-dillsous
• Vars dille of pietersielie
METODE
1. Droog visfilette deeglik af met kombuispapier. Geur beide kante goed met sout en peper.
2. Stel drie borde op: (1) meel gekruid met paprika en knoffelpoeier, (2) geklitste eier, (3) panko-krummels gemeng met 'n knippie sout.
3. Bedek elke filet in meel (skud oortollige af), doop in eier, druk dan in panko-krummels sodat alles eenvormig bedek is
4. Voorverhit lugbraaier tot 200°C. Spuit mandjie liggies met olie. Plaas vis in 'n enkele laag. Spuit bokante van vis liggies met olie.
5. Bak 10–12 minute sonder omdraai tot goudbruin en vis vlok maklik met 'n vurk. Bedien dadelik met suurlemoen en sous.
VOEDINGSWAARDE
Kalorieë: 280 kcal
Proteïen : 34 g
Koolhidrate : 18 g
Vet: 8 g
Vesel: 1 g
Natrium: 420 mg
Wenk: Panko-krummels (Japanse broodkrummels) gee ‘n veel knapperiger kors as gewone broodkrummels — vind
dit by Pick n Pay of Checkers. Spuit die vis met olie voor bak — dit is noodsaaklik vir ‘n goue kleur
English
Air Fryer Fish Fillets
Golden, crispy fish fillets with a soft, flaky centre — without the mess of deep frying. Ready in under 15
minutes for a quick, healthy family dinner.
Servings: 4 servings
Pan/Pot: Air 5 L or larger
Prep time: 10 min
Difficulty: Easy
INGREDIENTS
• 4 hake or kingklip fillets (±150–180 g each)
• DRY COATING: 80 g flour, 60 g breadcrumbs (panko works best), 5 ml paprika, 5 ml garlic powder, salt and pepper
• 2 eggs, beaten with 15 ml milk
• 15 ml sunflower oil (to spray before cooking)
• Lemon wedges to serve
• Tartare sauce or sour cream and dill sauce
• Fresh dill or parsley
METHOD
1. Pat fish fillets thoroughly dry with paper towels. Season both sides well with salt and pepper.
2. Set up three plates: (1) flour seasoned with paprika and garlic powder, (2) beaten egg, (3) panko crumbs mixed with a pinch of salt.
3. Coat each fillet in flour (shake off excess), dip in egg, then press into panko crumbs so everything is evenly coated
4. Preheat air fryer to 200°C. Lightly spray basket with oil. Place fish in a single layer. Lightly spray tops of fish with oil.
5. Cook 10–12 minutes without flipping until golden and fish flakes easily with a fork. Serve immediately with lemon and sauce.
NUTRITION
Calories: 280 kcal
Protein : 34 g
Carbohydrates: 18 g
Fat: 8 g
Fiber: 1 g
Sodium : 420 mg
Tip: Panko breadcrumbs (Japanese breadcrumbs) give a much crispier coating than regular breadcrumbs — find
them at Pick n Pay or Checkers. Spraying the fish with oil before cooking is essential for a golden colour.
